Training Diary 4/19/2020

Training Diary- 4/19/2020 Concentric Emphasis

Strength Work

Warm Up

Clams 2 X 15

Kettlebell single leg RDLs 10 X 2

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Main Sets

Back Squat- set safety bars at hips to parallel, rest bar on pins for 1-2 seconds on each rep;  4 X 8, 8, 6, 6 reps; rest interval 2 minutes

Set 1- 95 X 8 RPE 5

Set 2- 115 X 5 RPE 6

Set 3- 135 X 8 RPE 7; perfect weight for RPE at 8 reps

Set 4- 140 X 8 RPE 8

Set 5- 140 X 6 RPE 8/9; perfect weight for reps range at RPE

Set 6- 145 X 6 RPE 9/10‍

Notes: Performing the 2-second pauses at the pins fatigued my legs very quickly.  The important thing to keep in mind when resting the bar on the pins is to keep your core tight at that point. Don’t let your core tension slack off.  Keeping your core tight even at the brief rest period can help reduce injuries to your lower back and hips when performing the concentric phase of the squat.  Using a lifting belt will help you to keep your core tight.

Rack Pulls- set pins slightly below knees; rest bar on pins for 1-2 seconds on each rep; 4 X 8, 8, 6, 6 reps; rest interval 2 minutes

Set 1- 45 X 6 RPE 5

Set 2- 105 X 6 RPE 6

Set 3- 115 X 8 RPE 7; 

Set 4- 125 X 8 RPE 8

Set 5- 135 X 8 RPE 8/9

Set 6- 145 X 6 ‍RPE 10

Notes:  I haven’t done rack pulls in months so I wasn’t sure how much to start with.  Doing the lifts from the pins makes this lift harder so I was conservative on the first two sets.  Next week, I’ll have a better idea of what weight to start out with. I also didn’t hit the specified rep ranges either.  I could have done more weight on sets 3-6.  

Floor Presses- press bar from the floor, rest back of arms on floor for 1-2 seconds on each rep; 4 X 8, 8, 6, 6 reps; rest interval 2 minutes

Set 1- 85 X 6 RPE 5

Set 2- 95 X 6 RPE 5

Set 3- 95 X 7 RPE 7; perfect weight for RPE at 7 reps

Set 4- 95 X 6 RPE 6

Set 5- 95 X 6 

Set 6- 95 X 6 RPE 9/10

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Technique Tip: "Bend the bar" when lowering the bar and pressing the bar. What this means it to think about you are going to bend the bar like Supeman. This really amplifies the intensity on top of the isometric holds for 20 seconds on the first rep of each set.  I started to do this on the first two sets but realized that the rests on the floor is what will really fatigue me.  So I bagged bending the bar.  The last 4 sets of pressing from the floor were just as good of a  challenge if not more than bending the bar.

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Pendlay Rows- rest the bar on the floor for 1-2 seconds before each rep; 4 X 8, 8, 6, 6 reps; rest interval 2 minutes

Set 1- 95 X 5 RPE 5 

Set 2- 100 X 5

Set 3- 100 X 5

Set 4- 100 X 5

Set 5- 100 X 5

Set 6- ‍100 X 7

Notes: I could have done more reps and a little more weight if I had just been doing regular bent-over barbell rows.  Being that I was resting the barbell on the floor for at the beginning of each rep, makes this exercise much harder AND more effective in my opinion. Reps scheme was effective despite not being able to to perform 6-8 reps on the last 4 sets. What really matters is that I as effectively working my lats without cheating. Next week, I'll see if I can bump down the weight by 5 pounds to get the rep goals.