Week 5, Day 1, foundation phase

I felt fully recovered from last week's work so everything was a go for this week's leg session.  I had thought I might need to dial it back a little after being sore all week but things felt great so I bumped up the weights.  I also decided to ditch the pause squats and instead do regular reps with an emphasis on speed through the transition in the hole.  I've got 4 weeks left, including this one, so it's time to start learning to apply my improved core strength to a powerful squat motion.  When I get back to my 12 week meet prep schedule, I'll add the pause squats back in on my lighter squat day.

For the pre-exhaust leg presses, I worked up to a new top load for a 5 rep set.  These are finally starting to improve and I'm starting to notice some carryover to my squats as well.  I may have to find a way to keep some leg pressing in my schedule for my meet prep weeks as well.

After leg presses, I moved to beltless squats.  I needed an extra warm-up set with 135 because my right knee felt a little wonky.  I think it was just due to some fatigue from the leg presses because my knee cap and the joint tracked fine after my second warm up set.  My work sets were a triple with 315 and 3 sets of 3 with 365.  I will progress that to 5 sets of 3 by the end of this phase.  Felt good to handle 365x3x3 after pre-exhausting with leg presses.

Leg Press:  360x10, 450x10, 540x10, 630x10, 720x5

Beltless squats:  135x5x2 sets, 225x5, 275x5, 315x3, 365x3x3 sets


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