Minor delay in getting this training log entry up, but better late than never, right? This workout was done during my lunch break on Friday, 3/13/20. This is the second day of my 2 day microcycles for this program, where I’m hitting my dynamic lower and max effort upper work, with a focus on lower body accessory work.
A1. Wide-Stance SSB Box Squat – 8×2 @ RPE6
- BWx20x2
- 65x10x2
- 115x5x2
- 155x3x2
- 205x2x8
- Using my bench as a box currently as I don’t own a box squat box, and this is easier than stacking up the mats I use for block pulls. I need to use the excess mats that I have to create some pulling blocks that can be stacked into a box squat box.
- Overall, nothing to really write home about, I was just getting the work in. Speed felt solid off of the box, and speed got progressively better over time.
B1. Wide-Stance SSB Box Squat – 1xAMRAP @ Speed Squat Weight
- 205xAMRAP (10 reps)
- This set was at a RPE 7 or so. I definitely had more reps in me, but given the issues I’ve had with my lower back, I try to take it fairly conservatively with my lower body work. The reps felt solid, and I was able to take a clean pause without losing tightness on each repetition.
C1. Seated Pin Shoulder Press – Work to a heavy set of 5 (RPE 8-9)
- 45x10x2
- 65×5
- 75×5
- 85×5
- 95×5
- My shoulders are weak, and as such, my overhead press is a crap shoot. That’s basically the only reason I chose to focus on the seated press for the first 3 week macrocycle. I want to work on getting my 5RM up to 135 if I can during the next few weeks. I’m hoping the large volume of triceps work that I’m doing on the other training day will carryover, as will the sheer number of practice reps I’ll be getting on this day, especially with the down sets.
D1. Seated Pin Shoulder Press – Down sets 3×5 @ 85% of top set
- 85x5x3
- Nothing crazy, just getting the work in on these sets, trying to focus on maintaining a solidly braced core without heaving the weight off of the pins. After this macrocycle, I’m going to move the pins up a little bit higher and try to work from my forehead height after going from chin height for this macrocycle.
E1. Bodyweight Bulgarian Split Squat – 3×15
E2. Band Goodmorning – 3x30xLight Band
- Another really good super set. The point in doing these at the end is to get in a metabolic finisher, that should help with increased EPOC as well as some hypertrophy effect depending on how well I can target the working musculature. Over the next weeks, I’m going to work on increasing the number of sets before working on increasing loading. My goal is to stick with these assistance movements for 6 weeks (or 2 3-week macrocycles), and get myself up to 8 sets of each.
Ramble on Fitness 