Warm-up-
16kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
32kg TGU 2 singles
24kg TGU 5 minutes
Low bar back squat:
250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3
1 hand pinch:
10x2@50lbs
3 comments:
Egads! .. ten sets of triples with that weight seems inhumane! Congratulations for sticking with the RSA .. an incredibly challenging program.
A few question: Are you timing your rests between the sets of triples? How deep are you going below parallel?
Yes Franklin. I am more than happy to be done with the RSA. I may test a heavy single in my lifts this evening if I can get a spotter.
As to the rests, I usually go 3 minutes when doing triples, 3-4 minutes for fives, and 4-5 minutes for anything above five reps.
Depth is as low as I can get. Well below parallel, but A2A is not happening with the low bar position.
Thanks Martin for responding to my questions. The answers are very reasonable and consistent with your goals.
I actually didn't realize that you completed an RSA squat cycle .. Congratulations!
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