Tonight's training was on squats and push press, since I spent a lot of time on resting between sets on the squats, I didn't have that much time for anything else. From the bar to 635lbs, I was coming up quickly off the hole. I felt great tonight, even though I felt strain in my back and knee yesterday. I will be doing more volume next month and focus on going deeper on the squats. I plan on getting 705lbs next month.
For the push press, I haven't gone heavy in about a month, because of my knee. Also, I haven't done plyometrics in a bit as well. My knee feels better, so I'll start incorporating them next week. Before the workout, I spent about 15 minutes on the foam roll and corrective stretching. I was primed to go heavy from the get go.
Warm Up
Foam Roll - Quads, IT Band, Piriformis, Traps, Upper and Lower Back - 2 rounds - 5 minutes
Corrective Stretching - Hip Flexors, Chest, Piriformis, and Hamstrings - 5 minutes
Barbell Squats - 45lbs - 10 reps, 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs, 495lbs, and 575lbs - 1 rep
Workout
Barbell Squats - 635lbs and 675lbs - 1 rep, and 545lbs - 1 rep (Pause Squat)
Barbell Push Press - 135lbs - 5 reps, 185lbs and 225lbs - 2 reps, 245lbs and 265lbs - 1 rep
For the push press, I haven't gone heavy in about a month, because of my knee. Also, I haven't done plyometrics in a bit as well. My knee feels better, so I'll start incorporating them next week. Before the workout, I spent about 15 minutes on the foam roll and corrective stretching. I was primed to go heavy from the get go.
Warm Up
Foam Roll - Quads, IT Band, Piriformis, Traps, Upper and Lower Back - 2 rounds - 5 minutes
Corrective Stretching - Hip Flexors, Chest, Piriformis, and Hamstrings - 5 minutes
Barbell Squats - 45lbs - 10 reps, 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs, 495lbs, and 575lbs - 1 rep
Workout
Barbell Squats - 635lbs and 675lbs - 1 rep, and 545lbs - 1 rep (Pause Squat)
Barbell Push Press - 135lbs - 5 reps, 185lbs and 225lbs - 2 reps, 245lbs and 265lbs - 1 rep
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