First day of training since the X45 competition 2 weeks ago. Very excited to get my new program started. Here we go....
1) Back Squats;
5X50%
3X75%
1X85%
1X90-95%
1X1RM
1X Exceed 1RM
*Rest 3 minutes on sets of singles
Being conservative and took 150kg as my current 1RM.
5X75kg
3X112.5kg
1X127.5kg (Felt surprisingly good)
1X135kg (Wore a belt just in case. Very solid squat)
1X150kg (Solid squat, a little struggle on the way up. I have not squat this weight in over 6 months)
1X165kg (f) (Mentally lost before I started. Tried to visualize the lift but had a few thoughts of getting stuck at the bottom, may have been over ambitious but I believe it is do-able)
2) Weighted Pull Ups;
3 Reps
2 Reps
1 Reps
1 RM
Exceed 1 RM
(Optional) Exceed New 1RM
3X20kg
2X28kg
1X36kg
1X40kg
1X44kg (I think chin did not make it pass the bar)
3) Max. Reps. Back Squats@85% of today's 1RM
6 Reps (Mentally had prepared to do 5 reps. Could have pushed for 7 but felt that my core and back had lost tension on the 6th rep.
4) EMOM until you cannot complete the round for that minute.
6 Power Cleans @ 185lbs/84kg
12 Chest-to-Bar Pull-ups
Completed 6 Power Cleans in 45 seconds. Finished the 1st round at 1:31.
Cleans rep scheme : 3 unbroken then singles
Pull ups rep scheme : 5-3-2-2
After the first set of cleans not very sure why I could not maintain the unbroken reps. Just force of habit I believe. Need work on hanging onto the bar.
Lost the butterfly rhythm after the first set of 5 pull ups. Changed to the kipping rhythm. The pull up bars are generally thicker in my box. Using standard rogue rigs I have managed over 20 unbroken CTB butterfly pull ups. Still need more work in this area as well. Also a force of habit to let go of the bar before the "pump"kicks in.
