5 thoughts on “Friday 15 January

  1. I decided to add 5×5 deadlift to this workout. I did front squat, then rested about 1 min, then deadlift, then rested about 3.5-4 minutes before repeating. Loads were
    FS 185-205-205-205-205
    DL 315-315-315-315-315

    205 works out to be 84% of my front squat 1RM of 245
    315 works out to be 75% of my deadlift 1RM of 420

    Rippetoe recommends 80-85% of 1RM for 5×5 sets, so I’m happy with those numbers. I think I have been setting my hips too high in deadlift, contributing to a rounded back b/c my scapulas were actually forward of the bar and my back was too close to parallel. I experimented with setting my hips lower, which pulled my shoulder and scapulas back towards the bar, and this seems to help.

  2. 175-180-185-190-195

    After this I worked to beat my prior PR of 205.

    1-1-1-1-1
    205-215-225(PR)-235(f)-230(f)

    Glad with my PR of 225.

  3. I’m not going to try to count everyone that PR’d on 5RM or 1RM front squat tonight. I think it was pretty much everyone that did the workout. Literally, I started to congratulate all of you, but typed 8 names and decided to stop or I’d leave someone out. Regardless, it was extremely motivating to see so many people make new personal bests. Got to see Melissa do a set of 5 with her then 1RM. Greg took #1 spot on the leaderboard with a new PR…overall just incredible work from everyone.

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