I recently lifted in the 2019 APF Raw Challenge in Chicago. I ended up with an 1802 total via a 705 squat, 463 bench and 633 deadlift.
Day 3
1. SS Yoke Squat - Top set of 515 x 2 in sleeves. This is definitely the heaviest I have ever squatted with this bar. I usually don't use the yoke bar as a "max" effort movement. Felt pretty good. Having this bar at the commercial gym now has been nice to get some extra squatting volume in.
2. Leg Extensions - Build ups with 85. 2 sets up to 12 reps both times.
3. Chest Support T-Bar Rows - 115 x 4 x 8
4. Planks - 4 holds for time
Day 4
1. Close Grip Incline - Up to 255 for 5
2. Chest Supported Row - 115 x 5 x 8
3. Preacher Curler - 95 x 4 x 12
4. Dips - Bodyweight x 4 x 8
5. Rope Pressdown - 60 x 3 x 12
I've got a couple of changes coming for the next block.
- I like getting extra squat and deadlift volume on my lower accessory day, but I'm not a big fan of squatting twice a week. Powerhouse just got a belt squat so that will be a good change of pace. I will be using that machine a lot over the coming weeks.
- I've always had a shift in my squat. I tend to shift to the right side. It wasn't a problem for a really long time, but over the past 6 months this shift has caused some SI joint disfunction and pain. A monthly chiro visit has made this very manageable, but I want to do something to fix it. Vince gave me a very simple exercise to do. His theory is that my right QL is overpowering the glute. This is pulling my hip up, causing the shift and creating disfunction in the SI joint. It all makes sense and adds up with how my squat actually looks. In addition to the movement he gave me, I want to start doing some direct unilateral glute work. Nothing complicated, just some single leg glute bridges. I'll be a #fitchick #bootydaybitch in no time.