Saturday I decided to go not ‘heavier’ this week. So I added 1 variation to my squat session today. Instead of 3-in-1 squats I did 4-in-1 squats and that was tough and gave a satisfied feeling.
1 set 4-in-1 squat means 12 reps in 1 set 🙂
3x120kg 3x100kg 3×80 and 3x60kg (no hands front squats)
With little rest breaks this is tough. You feeling a nice pump in your body. Also by changing the weight on the bar by yourself, your breathing is going upwards and that making it harder. Additionally, it’s a separate experience that you feel comfortable in the set to recover it by lighter weight. This increases your explosiveness.
Also did 3-in-1 conventional deadlift 3x full pulls, 3x romanian and 3x lift off with 120kg for 5 sets. Followed by 5×3 sumo deadlift with 120kg.
Bench press felt good and easy 🙂 3-in-1 with 3 reps 95kg 90kg and 85kg. Finished training with 5×3 80kg shoulder grip.
Full overview of today’s program:
Planken 5x 35 seconds
Knee raises 5×15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 90kg
5 sets 4-in-1 set 3x120kg 3x100kg 3x80kg 3x60kg (front squat)
5 sets 3-in-1 set conventional deadlift 3×120 full, romanian and lift off
5×3 120kg sumo deadlift
Bench press 2×8 20kg 2×8 60kg 2×5 80kg
3 sets 3-in-1 3x95kg 3x90kg 3x85kg
Shoulder grip bench press 5×3 80kg
Fly’s 5×8 5kg
Needed some more rest, so 100 minutes work.