yesterday i was going to take off. then my friend mentioned she had a weight bench witha bunch of weight and i could use it if i helped her move it. i've been wanting to do some heavy Dl's for a while so i jumped on it.
we couldnt find the weights.
when i got back home i was amped about lifting heavy i did a 5x5 with double 24KGs.
alternated between push presses and front squats. push presses were easier than i thought until i got to the end of R4. then they got a little more challenging. the front squats destroyed my lower abs- both of those 24KG bells in the front rack position felt brutally heavy at the bottom. my squat form has gotten much better so i can really bottom out the way you're supposed to- probably the first time i've been able to use good form with that much weight on front. at 151lbs thats 70% of my BW that my core and trunk is holding up. awesome.
then i finished off with core work from SM300 DVD and AoS Newport.
leg raises
hardcore bicycles.
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