End of Summer testing

Yeseterday:

I had a nice 3 day break from training. Its easy to forget how important enough rest and recovery really is to making gains.

Foam Roll
Stretch
Glute activation
Prep

A1. T Spine Mobility

A2. Get UPs 24kg 1/1 1/1

B1. Hang Clean 95 x 4 135 x 5 185 x 3 205 x 1 , 1

B2. Squat Jumps 3, 3 Did them on my last sets for some potentiaion effect. I was definitely jumping higher after those heavy cleans.

C1. Front Squat 185 x 3 225 x 1 255 x 1 285 x 1 305 x 1 (PR)

D1. Chin up BW x 3 45 x 3 70 x 1 90 x 1 125 x 1 , 1 (PR0

E1. Pull up BW x 3 45 x 1 85 x 1 , 1

ESD:

6 Airdyne Mile sprints



4 Weeks ago I tested the following lifts for a 1 rep max.

Front Squat 275: Now 305
Chin up 115: Now 125
Pull up 80 : Now 85

I'm about 1-2 pounds heavier than I was when I tested a month ago. Really happy so far with the results. During this intensive phase I was also experimenting with Intermittent Fasting following the www.leangains.com template.

I think front squatting twice a week really helped me good patterning down. The movement became easier. I did not do any pull ups during this month because I wanted to see If I got stronger in chin ups would it carry over to pull ups.

Tomorrow Ill test trap bar and Overhead Press.

Front Squat Video:

Yeseterday:

I had a nice 3 day break from training. Its easy to forget how important enough rest and recovery really is to making gains.

Foam Roll
Stretch
Glute activation
Prep

A1. T Spine Mobility

A2. Get UPs 24kg 1/1 1/1

B1. Hang Clean 95 x 4 135 x 5 185 x 3 205 x 1 , 1

B2. Squat Jumps 3, 3 Did them on my last sets for some potentiaion effect. I was definitely jumping higher after those heavy cleans.

C1. Front Squat 185 x 3 225 x 1 255 x 1 285 x 1 305 x 1 (PR)

D1. Chin up BW x 3 45 x 3 70 x 1 90 x 1 125 x 1 , 1 (PR0

E1. Pull up BW x 3 45 x 1 85 x 1 , 1

ESD:

6 Airdyne Mile sprints



4 Weeks ago I tested the following lifts for a 1 rep max.

Front Squat 275: Now 305
Chin up 115: Now 125
Pull up 80 : Now 85

I'm about 1-2 pounds heavier than I was when I tested a month ago. Really happy so far with the results. During this intensive phase I was also experimenting with Intermittent Fasting following the www.leangains.com template.

I think front squatting twice a week really helped me good patterning down. The movement became easier. I did not do any pull ups during this month because I wanted to see If I got stronger in chin ups would it carry over to pull ups.

Tomorrow Ill test trap bar and Overhead Press.

Front Squat Video: