Lower Assistance Day @ The Gym
Hang Snatch Bar x3
Hip Flexor Stretch 10 Seconds Each Side
Sumo Squat x5
W/U Circuit 3x
Sumo Dead (Speed)
135x3
185x3
225 6x3 (45 Seconds Rest)
Zercher Squat
135 2x5
Added Reverse Doubled Up Purple Bands
225x5
275x5
315x5
A1 Face Pulls (Purple Band)
4x20
A2 Band Resisted Lateral Steps (Black Monster Mini)
4x10 Each Leg (2x Band Above Knee, 2x Band @ Ankles) Keep Band @ Ankles
Treadmill
Speed 2
Incline 10
14 Minutes
Decent day for some assistance work. Threw the reverse bands on the Zercher squats to try and save my ego because 185 felt like a ton and I still cannot believe how weak I am at that exercise. Speed pulls felt good. Getting my sumo technique a little better but I still need to lose weight to get into a better position.
I need more volume in assistance work. I have been neglecting it too much. I seem to be able to get stronger at bench by just benching with very little assistance, better at dead by lots of assistance and little pulling, but squat seems to be my Achilles heel that needs both more assistance work AND more actual squatting using prilepins. Extra sleep felt good though.
“The food you eat can be either the safest and most
powerful form of medicine or the slowest form of
poison.”
― Ann Wigmore
Shout out to Dunkin Donuts for fueling today's workout. Diet was going good until yesterday... I'm worst than a crack fiend.
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