Saturday, 28 January 2012

Backsquats, shoulder press and a beautiful picture!!

Taken at Col de Trient on the way to Chamonix
Back Squat session yesterday, which I wasnt really looking forward too, after last weeks smashing of my legs by Squatting....but, the results far outweigh the effort and little bit of soreness after....ok..maybe not so little!!!

It was quite cold, but after a little warm up of Air Aquats, L-Sit pullups, press ups and sits ups and some Double under practice I was good to go!

Week 3 Wendler 5/3/1/ program

Back Squat:
5 x 70kg
5 x 70kg
3 x 80kg
5 x 100kg
3 x 115kg
1+ (8 reps) 125kg
Then 5 rounds of 10 x 70kg with 30 sec rest inbetween sets

Shoulder Press:
5 x 30kg
5 x 35kg
3 x 40kg
5 x 50kg
3 x 55kg
1+(3reps) 60kg
Then 5 rounds of 10 x 35kg

Was a good session, its harder doing a squat session on your own, its good to have someone not just to motivate, but to get you to focus on form..pushing knees out, going below parallel, keeping in your heels, maintaining lumber curve, keeping mid line stability.

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