Military Presses & Front Squats
Again, I’m running behind. Here’s Wednesday and Friday.
Wednesday Military Press
- 3x Warm Up Circuit @ 65#, 95#, 115#
- 8x Bent Over Row +
- 8x Power Clean +
- 8x Front Squat +
- 8x Press/Push Press/Push Jerk +
- 8x Back Squat
- Military Press
- 5x Press @ 75#
- 3x Press @ 105#
- 3x Press @ 120#
- 8x Press @ 135#
- Assistance Work #1
- 8x Floor Press @ 185#
- 6x Zercher Squat @ 185#
- 5x Chin Ups @ BW
- 8x Weighted Inclined Sit Ups (lvl#2) @ 10# (held behind head)
- Assistance Work #2
- 8x Floor Press @ 185#
- 6x Zercher Squat @ 185#
- 5x Chin Ups @ BW
- 8x Weighted Inclined Sit Ups (lvl#2) @ 10# (held behind head)
- Assistance Work #3
- 7x Floor Press @ 185#
- 6x Zercher Squat @ 185#
- 7x Chin Ups @ BW
- 5x Weighted Inclined Sit Ups (lvl#2) @ 10# (held behind head)
My Zerchers were weak Wednesdsay. My hips were hurting, my hamstrings were kinda tight and my lower back hurt. 6 reps each round was just taking it easy and trying to loosen things up.
Front Squats (Today)
- 3x Warm Up Circuit @ 65#, 95#, 115#
- 8x Bent Over Row +
- 8x Power Clean +
- 8x Front Squat +
- 8x Press/Push Press/Push Jerk +
- 8x Back Squat
- Front Squat/dt>
- 5x Squat @ 135#
- 3x Squat @ 190#
- 3x Squat @ 215#
- 10x Squat @ 240#
- Assistance Work #1
- 15x Incline Press @ 135#
- 5x Warm Up Squat @ 135#
- 15x (ea. arm) 3-pt Rows @ 70# DB
- 5x Warm Up Squat @ 185#
- Assistance Work #2
- 15x Incline Press @ 135#
- 20x Squat @ 225#
- 15x (ea. arm) 3-pt Rows @ 70# DB
- 20x Squat @ 225#
- Assistance Work #3
- 12x Incline Press @ 135#
- 15x Squat @ 225#
- 12x (ea. arm) 3-pt Rows @ 70# DB
- 15x Squat @ 225#
That’s 70 Squat reps @ 225# in about 20 minutes. My legs were absolutely dead when that was finished, and I had a wicked headache. Awful.
That last set of 15 was a killer. The good news is I’ve noticed significant increase in the thickness of my thighs since I’ve started this high-rep squat phase. The bad news: my waist is getting a bit bigger too. I’ve been constantly hungry, eating like mad. That helps, I’m sure. Both effects.
Two more weeks - I’ll work up to 4×20 Squats @ 225#, hopefully - and then I’ll deliberately and significantly reduce kCal input and increase kCal output. See if I can strip some of this padding off my 6 pack. =)
All my lifts seem to be going up in steady fashion. That makes me happy. For now, it’s just more of the same.
One Comment
this is a long week.. it’s been going on for a month.
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