During the last 3 weeks, I did volume, always sets of fours. My last 2 squat sessions consisted of 6 sets x 4 with 315 @9-10, and rack pulls of 5 sets x4 with 405 @8-9.
I am back on intensity now, with doing max triples this week, i.e. working up to a max triple and moving to another exercise.
Squat:
275x2 @8
315x1 @8
365x3 @10 PR
Rack Pulls:
315x3 @8
365x1 @8 pseudp-pr (grip) thanks to double overhand
405x1 fail (double overhand gave in)
455x1 @9 felt somewhat heavy off the pins
500 fail - came up 1 inch then dropped back, felt awkward
500 x2 @10 FAIL, could not get the third one.
Leg Press, 4-5 sets, never really know where work sets start and warm-ups end.
Friday, September 18, 2009
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-- Do you plan on singles next week, and then back to triples or something? Maybe take another shot at 405.
ReplyDelete-- Was there anything different in the setup between first and second 500? But anyway, if the bar came 1 inch up, there is no reason to call it FAIL, just write 500 x 0.1.
-- Work sets in leg presses start with 10 plates, regardless of individual strength.