Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 2x2
DL:
295x5, 300x4, 310x3, 320x2, 330x1
32kg swing:
5x10
24kg BU C&P:
3x (1,2)
OHS:
115x5, 115x5, 115x5, 115x5, 115x5
24kg weighted pull-ups:
5-5-4-3-2
2 comments:
Nice intensity on the deads. Also, I now know from recent experience how difficult the heavy OH squats are .. great work!
Thanks Franklin. The OHS are back in after a long hiatus because I finally got a decent bar. My old bars were such pieces of crap that they made OHS very hard to hold on to. Difficult to describe, so you'll just have to trust me. They are a great move for squat specific flexibility as well as strengthening the back and stabilizing the shoulders. They are an excellent assistance move for all 3 powerlifts. I have been having very good results plugging the deads in on the 54321 format. With all the squat volume the deads are tricky to program, but this is working so far. I am looking to test out at at least 415 one month from today.
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