22 October 2014
Light Night
Had to wait on the squat rack tonight so I did a little reordering and did Back extensions first. This is something Reg Park used to do on all of his workouts. He always started with 3 sets of back extensions. I also did 3 3 minute squat challenges where you squat down and hold it. These actually went well and I should be doing them daily


Back Extensions - Done holding a 20kgs plate. these are getting easier so it looks like I might add a few more reps. I think these helped loosen up the back for squats.

SSB Squats - loving the Squat Safety Bar. I moved up 10kgs from last week since I am getting a good feel on the move and using the new bar. 120kgs felt good and was a front squat PR. Next week its going up anther 5 kgs. I need to push a bit to use these to help assist my deadlift. It certainly hits the glutes differently and I can feel it a couple hours later.


OHP- I decided to start using ascending sets on these. I should really be doing these light to give a little more recovery to the shoulders and this is my solution. The top set was heavy and not the best of form so next week will be a repeat.

Barbell Rows - Held the same weight as last week to work on power off the floor. In a few week I'll be where I want to be and add 5 kgs,
Tonight's video has a guy in the background doing upright rows... he is a strong guy and can be interesting to watch....