Cycle 1, Week 6 - Rest Day

Bit of fun

Overhead Squats

3x89lb
3x133lb
155lb
176lb
199lb
210lb (PB)
221lb (PB)
232lb (PB)

Couldn’t remember what my top end was - thought it was either bodyweight-ish or 100kg. Was in fact 205lb so a pretty nice little PB for a well neglected lift

Something breathy and light was provided by Leon’s programming at CFNEE tonight

10 - 1 GTOH, 89lb
1 - 10 pull up

7:29 - formwise was a bit lacklustre. 40kg is pretty damn light and found it hard not tro overpull it so was getting messy and inconsistent set up for the overhead. In the end just pressed a lot of em. Towards the end as it tipped towards more pul ups this got pretty grippy. I guess they can’t all be winners ...

Cycle 1, Week 6 - Deadlifts

2x3x225lb
3x309lb
1x397lb
5x420lb (PB)

14x375lb (PB)

Overhead Squats
3x45lb
3x89lb
3x133lb

Then had to call it quits as my masseuse arrived. High rep deads don’t even rate on the pain scale compared to that. Hurt so good!!

As the vid above shows I've been practicing a quick drop to the bar rather than getting set with hands on bar. By taking advantage of the stretch reflex I'm definitely increasing the load that i can pull from the floor easily. The set at 309lb nearly flew off the deck!! I've been using this for a while but I've been nowehere near correctly set up. It's not perfect right now but definitely improving. The enhanced hip mobility I'm working for will only improve this further. Worth noting that 420lb is 95% of my 1RM (200kg or 440lb)

Going to get into the overheads properly tomorrow and get a sprint metcon in as well.