8th & I
Squat 1 x 10 @ 60%; 1 x 8 @ 70%; 1 x 6 @ 75%; 1 x 4 @ 80%
185; 215; 230; 245
Front squat 1 x 5 @ 60%; 3 x 5 @ 70%
160; 185
5 rounds of:
8 T2B
Rest 1 minute
8 single-arm DB overhead press/arm (30)
Rest 1 minute
Notes: I was curious to see how my body would respond to squatting after a few weeks away from my program. I figured that my legs would either feel really strong or really weak. Unfortunately, they felt really weak and I struggled to get through my working sets. I've re-set to Week 1 of the Hatch Program. When I did Week 1 a few weeks ago (before my back injury), I blew through the working sets and felt strong as an ox. I'm hoping that my legs come back quickly and it's just a matter of shaking off some rust. I added in some single-arm pressing work for the first time ever and it was quite interesting. I noticed that my left arm is significantly weaker than my right arm. Also, the movement pattern isn't as clean on the left arm. I'm hoping that adding some unilateral work will help boost my standard overhead pressing. I also intend to include bar work in almost every training session, whether it be T2B, pull-ups, C2B, bar muscle-ups, or strict pull-ups. Back on the rowing machine tomorrow.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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