F7 GST B Squat

Total time: 51:00 great workout! 3:00 min slower overall but added weight on pistol squats today. Several weeks since BB squats, so happy that didn't drop much. Plus, this morning I had zero motivation and almost called it a rest day. 👊🏻

SLS 0-15:30

SLS/SE3 5rx5 all sets holding 35# kb (4 actually with kb-1st set just body weight) Good weight. 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Barbell Squat 17:30- 31:30

135 x 8 ATG

225 x 6 ATG felt super light today. 

275 x 4 ATG nice! felt OK today. Great depth and perfect form. Belted. Last wweek trout was a much easier 5 reps at this weight. Go another few weeks until 5 is there without as much struggle. (23:30)

(28:45) 235 x 8 no belt. ATG. Perfect set. Great form, the last two a bit tough but easier than previous weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!

33:30) 235 x 8 no belt. ATG. Wow! Nice work! Great weight. Mentally tough tobit tough,  end, but once I committed, the strength is there. 

Great sets. See if strength maintains next week. If not, maybe consider alternating DB snatches each week. 

SL 38:00 - 43:30

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 44:30 - 52:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

Sent from my iPhone