7940 1/2, Nevada Ave

Hammond, IN 46323
}

Mon - Fri 8:00 - 10:00

Sat 8:00 - 7:00

CALL NOW

(219) 803-0894

7940 1/2, Nevada Ave

Hammond, IN 46323
}

Mon - Sat 8.00 - 18.00

Sunday CLOSED

CALL NOW

(219) 803-0894

Bar Wars Wk3 Day3: Repetition Day

As mentioned in the video, been having some issues with shifting while Squatting, rotating while benching, and poor right lat activation and spinal extension on deadlifting. For all of these reasons, I decided to pull speed work and focus on movement patterns under heavier load to FEEL when I am off. So far I would call it a success as we have recognized the issue for squatting and fixed it. I can feel the issue on bench and still playing around with how to best fix it and deadlifting is going to come down to practice, practice, practice.

Week 3 Day 3 – Speed Day
*Squats 4×4: 430

]*Deadlift + 5 second negative 4×4: 460

\*Snatch Grip Deads off rails 3×8: 275,315,345

*Leg Press 5×12:

*Hamstring Plate Slides 5×12:

*Planks R,F,L 30 seconds each side – 3 rounds

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