The end of a very solid week for strength gains!  Things are falling into place.  Enjoying the routine!

 

warmup  DeFranco Agile 8

 

Squats  (wore the Romaleos)

warm-up (1 min rest)

110 x 5

135 x 5

160 x 5

main (2-3 min rest) (wore belt)

205 x 5

230 x 3

255 x 8

IMG_4746

notes:  The AMRAP set was a strong set, so I winked at my trainer, and we decided to make a run for a new PR.

 

Joker Sets  (2-3 min rest)

280 x 1

305 x 1

315 x 1

 

notes:  Great Success!!

 

My progress with the squat is most welcome.  I have been lagging in that for a while, and 3 Wheels is a big step up for me.  Next up, 320 – this would put me in the Intermediate category for my weight class (as per exrx.net)

 

Assistance

Deadlifts (60-90 sec rest) (barefoot)

190 x 10

190 x 10

190 x 10

190 x 10

190 x 10

IMG_4751

notes:  These are getting easy, bangin them out.  Time to up the weight!

 

The joker sets ate up time, so we had to cut the ab work.  Went for a walk, cooled down.  Major session tonight!

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