M96C3T4 Back Squats 160 kgs x 2 reps, Unilateral OHP 32,5 and Hitansh SSB Squats

12 Jun 2017 M96C3T4     

SQUATS & PRESS Training

I am very happy with how squats felt today. I have found my groove on this exercise and it is such a relief! Getting my upper back tight and then bracing my core – the second I unracked 160 kgs and the ease with which I was able to hold on to it I just knew that getting a double would be smooth sailing. My short term goal on this is to get 155 kgs for 4 reps and then 160 kgs for a triple. If I wanted to, I could break my PR of 172,5 kgs in the next 2-3 weeks but I have no intention of doing so. If I am able to replicate this type of control for 1-2 more workouts, I will drop the second BSQ Technique work and focus on some singles with Anderson Front Squats for that workout.

The Unilateral Overhead Press work felt very good. Contrary to a lot of people, I like bits and pieces of Jamie Lewis’ book Issuance of Insanity 2.0 and the biggest take-away from that book is the sheer amount of direct Overhead training that one should do. I have 4 structured workouts per week and I train my OHP on 3 of those days. 

Back Squats:

135 kgs x 3 reps

145 x 3

155 x 2

160 x 2 @ 92.8%

Unilateral OHP:

20 x 13

25 x 8

30 x 6

32,5 x 1

Weighted Pull-ups:

25 x (2 + 2) x 2 Cluster Sets

3 Tri-sets:

Back Squats: 125 x 4

Uni OHP: 20 x 10

Pull-ups: BW x 6