APF State meet December 19, 2019
Training
Not the training day I had in mind. Mindset for this was to see how far past my ME front squat from 1-2 years back I could go, 405 being that number. Well, it was nowhere pst that as the straight bar was not having it with my bony clavicles. I worked up to 405 and there was so much pain that when I attempted to un-rack it again to find a different position they hurt so bad I called it and decided the risk was greater than the reward. Downsets hurt a ton and I actually dropped the bar last rep of last set so needless to say I was not happy. I missed the point of the ME day as I did not strain so this movement will never find its way into my ME structure again, possibly accessories but not ME
Workout
Week 1 Day 1 Heavy Lower*Cambered Bar (being used straight bar) Front Squats Max 3: 405 *Drop Weight 30% then 3x5 with 3-second pause: 275 (dropped last set of last rep, re-loaded and finished) *DB RDL’s 3x15: 80 *Kossack Squats (basically a lateral lunge) 3x15: barbell landmine *Laying Hamstring Curls 3x15: 8 *Half-Kneeling Cable Rows 3x15: 7 *Banded GM 100 reps thick black
