5-8
The program:
Quote:
Day 26
Squat: x5 @10, 6-9% Fatigue
Bench: x2 @7, 4-6% Fatigue
Squat: 120% Hold x8sec, 3 sets
Actual:
Chinups ladder 1->10->1 (100 total)
Overhead squat 5 sec descent/3 sec pause 6x45, 5x105
Zercher Squats 5x160, 3x210
HBB squat 2x275, 5x315, 5x325, 5x335 (RPE 10), 5x315
HBB box squat 2x5x245 (RPE 9)
Bench press 2x185, 2x195, 2x205 RPE 7, 3x2x190 (RPE 7)
Yoke walk 2x150x20 seconds, 4x330x16 seconds, 4x430x20 seconds
Made up my mind today another shoulder tweak would mean shutting it down, and it never came. Been a while since I've done a full ladder (or any regular chinups) and was kind of surprised to make it to ten since I've been shying away from any endurance stuff.
Squats I tried to go a little lighter than usual on the warmups/preliminaries to at least make my target weight today. Felt great, like a real high bar squat with drive. Until the drop set, which just felt a bit tapped out and indecisive so I switched to a box squat where it's pretty much impossible to be indecisive.
Bench press gets less easily controlled right around 195. First time I've tried the cue of trying to snap the bar on the way down without feeling like I was popping my shoulder out of its socket. No feelings of shoulder strain today, at all.
Yoke walk times represent the length of the parking lot for the unweighted (150) time, and half the parking lot for the other two (I'm not sure how far it is). It is at least a much fatter surface than the regular bar for walkouts, and reversible so I don't actually have to turn it around. If I had to describe the experience, it would be "that sucked" but I would say it got better as I went along and got a bit used to it, in particular the goddamned swinging. Expect to do it again.
"Skipped" power cleans and rows today but really wanted to try the yoke walk and had to set it up. Really felt the chins in my lats anyway, and then got a cue to really engage lats and pull the beams together for creating surface area and keeping the swinging in check. I'm quite pooped.