(Original post by The Blind Monk)
Cheers, I've been quite good at mobility/foam rolling for the past week. About 20-30 minutes a day before I sleep.
I've started foam rolling again before sessions. It helps with the knee pain I was/am getting, as does using an old and not too gangsta knee wrap as a sort of voodoo floss band. I go pretty light though. I go heavy on the mobility before I sleep.
Decent workout today, even if it was not exactly to plan. As always, I alternate between front squats, presses and some form of upper back assistance.
20x3 30x2 40x2 50x1 60x1 70x1 80x1 90x1 97.5x4,4,4,3
Set up too narrow on the last set, which cost me a rep. Should get 100 for 4x4 next time I go for 'volume.' Wasn't impossible so I'm quite hopeful of a 117.5-120kg Front Squat on Sunday. Touch wood.
20x3 30x3 40x2 45x2 50x1 55x5,5,5,5,5
Paused for the first 3 sets and then touch and go for the last two. Will probably do 56 instead of 57.5 next volume day. Not sure whether I have 65 in me though, based on today's performance. We'll see on meet day.
Face Pulls/Rear Delts
20x? 30x2,1,1,1,1,1 35x1,1,1,1,1 40x1,1,1,1 43x1,1,1,1 45x1
30x8 32.5x8 35x8
'Pendlay' Rows (not as strict as Pendlay would like I suppose?)
60x5 70x4,4,4,4 80x3,2
Yates Row (with a little momentum)
60x10 80x8 110x12,8
Magnum Preacher Curl
10x10 15x9 20x8