5 3 1 Squats Ben Rice solid and quick session 5 19 11 BW 201.mp4

5/3/1 Squats short sweet and mean!
I'm heading back over to kent tomorrow to train events with Zacky boy. last week I squatted there then got the event training in.... bad idea, my core was fatigued by the time we got to the yoke and I sucked royally the so to try and prevent a repeat of suckage I squatted a day early so that I can spend the rest of my evening in recovery mode and hopefully hit some solid events tomorrow. Here's what went down!

PLP Warmups
10x3
Squats
135x3
225x3
315x3
add sleeves
415x5
add belt
475x3
535x3 (PR to this depth without wraps =)
(skipped pause squats and front squats to save some energy for events tomorrow)
Manta ray squats (no belt, close stance, bottom out)
135x5
225x3
315x3
405x2 (weight was easy but the bar is set so hi on the manta when I start back up it whacks me in the head and the squat turns into a neck shrug)

Leg Press
7PPSx10
10PPSx10 (left some sets in the tank)

Extensions o' death
75x10/10 165x10 (first 20 reps are single legs rt/lft/ last 10 is both) did 3 sets

Pullups
BWx40
Rockclimers 1& 1/2

was in and out very quickly by my standards because I had to run to class. I don't like feeling rushed on lower body days but I am glad I got the squats out of the way so I can focus on getting ALOT of event work in tomorrow. I just hope I can get mostly recovered by then....

Category:

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• 5
• 3
• 1
• Squats
• Ben
• Rice
• solid
• and
• quick
• session
• 5
• 19
• 11
• BW
• 201

[Seannyskillz]

why did you start wearing the knee tensors?

[Rev198]

@Seannyskillz I started wearing the sleeves to help my knees stay healthy. They used to ache when I would do any significant volume on squats but the sleeves keep everything tight and together. The sleeves provide enough tension to support but not enough to really assist in my lifts, if that makes sense. My knee pain is now gone and my squats can be trained at a higher intensity and a higher volume, all good things for me =)

[strongmanzack]

Leg press!? I should have mentioned cut the excess work out or save it til today. We gonna have fun today man!

[Rev198]

@strongmanzack I had a feeling about that, but you know me I can't just go in and do the bare minimum and leave. I was planning on doing 4-5 sets of leg press but cut it down to 2 just for you ;)

[strongmanzack]

@Rev198 You are so thoughtful... well... I am excited to take a good swing at the yoke today... Hey, check out elliot hulse's latest video on posture... if you want to laugh watch 10:00 to 10:30. funniest thing I have EVER heard him say!