Friday 9.11: Back squat + bench press

Friday. Back squat 4-4-4-2 (max 120kg), bench press 4-2-2-F (max 75kg).

Today I met Toni at the box at 6.30am, never been at the gym this early =) It was difficult to get the body prepared and ready for heavy lifting. After some rowing, air squats, lunges, stretching and mobility it was time to go to the squat rack.

Strength. Back squat 4-4-4-2 (100, 110, 115, 120kg), bench press 4-2-2-F (60, 70, 75, 80F).

My back squats reached 120kg this time, two reps. I began with 4 rep sets. I took several warm-up reps up to 90kg but started to count my sets from 100kg. On the last set I took those 2 reps and as the last one was so tough that I just got it up, I didn't continue to third attempt. This was the second time I took up that 120kg, previous time it was my personal record as I went all the way to 125kg.

My bench press was ok today but not a huge success story. We didn't take much warm-up to chest & shoulders. Soon we put 60kg, then 70 and 75kg, I took sets of two reps, except the first 60kg set. I tried 80kg once but it didn't come up at all, today just wasn't my best press day, I feel I have potential to more than 80kg at the moment.

Toni's workouts. Triples on front squat, singles on bench press
Front squat 3-3-3-3-3-3 (60, 65, 70, 75, 80, 85kg)
Bench press 1-1-1-1-F-F-F (60, 70, 80, 90, 92.5 F, 92.5 F, 92.5kg F)

He did a new record in front squats, 85kg and his form was phenomenal: elbows straigth ahead, squatting deep and able to maintain good midcore posture, good job Toni! With bench presses he was stubborn with PR attempt. He took singles and aimed to go beyond previous max, 90kg. He added 2.5kg, tried it three times but this time was not able to pick it up.