Bling Bling, new squat 5RM :)

FullSquat PR from today!

315lbs x5 - you can see on the 4th rep I shifted to the right leg. And on the 5th a slight twist which tweaked my right groin a bit.
Not too serious.

Right click and save
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_FullOlyBackSquatPR315x5_10Sept03.mpg

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Wednesday 10thSeptember - Squat Intensive - Loading Cycle - Week 5 - Day 3 -

Okie Dokie, last loading workout!
I rest for 3 days, and then comeback to start my unloading cycle, and ramp up to a new 3x3 PR.

Bagged me a new 5RM squat PR today!
After that I didn't feel like doing Rows or Presses, so just did some clean and jerks and called it a day.

Workout Rating - 8.5/10
Workout time - 1.5+ hours

General Warmup + Core work

My usual warmup - leg and shoulder swings etc
clean deadlift (shrug onto toes) - 25x10, military press - 25x10
GoodMorning onto toes - 25x10
Snatch Grip Press behind the neck 25x10
FullSquat Behind the Neck Press - 25x10

Alternating between each Rest - 30secs

Incline Situps - BW 2x10
Hypers - BW 2x8
Torso Twists - OlyBar 2x6 to each side
Reverse Hypers - BWx6

Then Military Press - Bar x10

MidThigh Hang Powercleans - resting a min between sets
Bar x5, x3
75lbs 2x3, 95x3, 115x3, 135x3

Full Olympic Back Squats - RAW

Warmup sets - Bar x8, 95lbs x5, 135lbs x5, 155lbs x3
Tempo 10X0 Rest - 3mins, 4.5 mins for last 2 sets

185x5, 225x5, 250x5, 280x5, 315x5 New PR!! + 2 reps

resting a minute for these
FrontSquats 135x3, 175lbs x 10

Bent Knee Explosive GoodMornings onto toes
- Bar x10, 95x5, 135x10

I originally was going to just aim for 305lbs for my new PR, but when 280lbs felt lighter than I expected, I knew I had to have a go at 315. In fact every setleading up to 315lbs felt way springier than any other set so far in this training cycle.
Boom got it! I did seem to favour my right leg more on a few reps - tweaked my right groin slightly on last rep. Nothing serious. 315 did feel heavy though.


Clean And Jerks

Just practised my form, did some triples up to 155lbs, and then
did a whole bunch of singles with 175lbs mostly and one with 185lbs. Jerk needs work, but I started to hold the bar in the rack and that really helped my form on the clean.


Core, Other and Remedial Work

Reverse Hypers - BWx15

Walked up 10 flight of stairs back to car.

congratulations mate.

that was a great set on 315.

thanks

Great job!

That's a really nice gym you work out in.

Kickass!!

Congrats on the 5 reps. Make sure you watch that groin though, cause I facked mine up a little on squats, and now i have to do leg press instead

awesome set.

great work......... thats a really deep really close squat.

but i will say 1 thing. im not that big into oly lifting, but your knee's first movement on each rep is in, which is a lack in hip strength. thats what i noticed, i dont know how important hip strength is too you.

X

awesome bro, 3 plates for 5 is a great milestone, I still remember when I did it....

Exodus said:

great work......... thats a really deep really close squat.

but i will say 1 thing. im not that big into oly lifting, but your knee's first movement on each rep is in, which is a lack in hip strength. thats what i noticed, i dont know how important hip strength is too you.

X

Click to expand...

Thanks guys

Well I do not consider my hips weak relative to my quads, especially when I can pull considerable more than what I can squat oly style.
Mel Siff (author of SuperTraining) says this is normal for the legs to do that, when you moving heavy weights the abdductors contracting hard will shift the legs inwards. Every Olylifter's legs I've seen do that when squatting,
and when you consider they are basicly pulling machines, why would they have weak hips?

Squatting deep activates the hips pretty hard as well. The fact I've added a 3inches on my hip girth over the last year proves that