1+ Squats PR

Madcow + 5/3/1 week 5 day 3

beginner clean / hang clean drills

8x3

squat

Bar 2x10

40KG 1x3

60KG 1x3          

80KG 1x3

90KG 1x1

102.5KG 1x3

115KG 1x4 PR

70KG 4x10

deadbugs

4x

notes

 Cliffs

- up at 5am

- upset stomach last 24hrs

- 1st hr lesson learning Oly Lifts, mainly Hang Clean

- Had Low Bar technique tweaked (told I was doing Olympic Depth squats with LB Technique and wasn't sitting back enough)

- Gonna start doing WSB Box Squats to learn LB depth + help sit back

115KG is a huuuuuge PR for me, although if you look at a 1RM calculator that = my current PR of 125KG bare in mind that my best heavy lifts for multiple reps before this was 110KG 1x2!!!!!! Really enjoyed learning some Oly technique first and am def gonna continue to learn it as I want to be able to Clean and Jerk properly by the years end. The main area I had issue with technique wise was getting the bar off the floor as I just couldn't quite get out of the mode of deadlifting. Also need to work on elbow mobility and trying to get my hips to power through the bar.

Stopped caring about weight now (Mum hid my scale) and am just going to eat within a range of 

425-500c / 70-85F / 200P

So happy with that squat PR (considering stomach + lack of sleep) and with my new form changes my max is only going in one direction from here 

Macros – 480Carb / 80Fat / 200Protein 

music