Got to the gym early tonight to see how the crowds are right after work. Surprisingly enough the crowd wasn't bad but there were some young guys trying to squat in the rack. I was going light enough that I just worked in with them. They had some form issues and I asked if they minded a couple of comments. During my second set a friend of theirs showed up and he was a guy I helped out in the past. It was pretty cool, he told them that I had helped him out and to take some pointers.
Tonight's work felt really good. Light nights are a neat concept. I got some stimulus but also some recovery with the reduced volume, but I still treated each lift like a heavy. I also put in some cardio which is going to a regular thing. Nothing big but just some work to get my conditioning back up.
Tonight looked like this
Front Squats- I haven't done fronts in awhile but I was pretty happy with how things went. the first set I used a cross grip and that was fine but the bar moved around and rolled abit on the second set and after the last rep I ended up in a Zercher squat while racking. The last set I used straps to hold on to the bar and went fine. I am going to like the change up that fronts will give me on light days.
Bench Press- I am looking to keep up some volume on the bench so I am benching 3 times a week. Light night is going to be a minimum of 10kgs lighter than volume night and reduced volume to 3x5. I am also keeping to a 1-2 second pause on these with rests timed to 60 sec.
OHP- My spread sheets had this down to 42.5kgs but looking at the progress in 8 weeks and it wasn't enough so I reset things to start at 60kgs. This felt nice and I will progress it 2.5kgs each week, that will put me at 77.5kgs 3x5 in week 8.
Barbell Rows - I did these just how I enjoy them, hard, fast and loud. One guy told me to be careful to not intimidate the other lifters. Lucky he was smiling and getting ready to deadlift when he said it. The three work sets just go too fast doing these.
Cardio - Just to finish things off and to work on some conditioning I did 15 minutes on the treadmill with it programed to do random hills up and down with the pace at 6kph. I did ok but the calves and shins really tightened up and time finished not a moment too soon. By the end of a couple minutes cool down the legs loosen up and all was well, even if I was dripping wet.
A nice night at the gym and home for a protein shake before dinner.. I am looking forward to intensity day on Friday now.
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