Submitted by benjamin on Tue, 2013-01-22 21:00
Front Squat 3x6< 1 yr., 3x9< 6 mo., 3x12
SKILL:Ring Dips 3x8
BONUS:One Arm DB Rows 3x12, each arm
Front squat: 3X9, 65, 75, 85 (5?).
Dips on the bench.
DB Rows: 3X12, 20, 25, 25
FS: 115x12 (105,105,115). I was basing this off of the last record I had for x12 FS but I think I should go heavier next time.
Dips: Tried ring dips on the first set, no way near the appropriate ROM, did the last 2 sets on the rack dip attachment. Still shy of appropriate ROM though.
Achievement Bonus: 35x12x3. Also should go heavier on this.
front squats 3x6 6x205lbs PR
dips used the bars, need to work on form
bonus db rows heaviest set at 40lbs, could have gone heavier, started too low
Front Squat: 1x6 @185 / 2x6@205
Single arm DB Row: 3x12@40
Its good to hear/see the self awareness people are developing on ROM (range of motion). Its good to see you folks recognize that there are areas where you need to push harder and areas where you need to make the hard choice and go with the right scaling option!
Remember, partial range of motion leads to partial strength!
FS: 3x9 flat at 95. Dips on matador with thin red band. DB Rows at 25, 35, 35.
FS 3x6 83, 88, 93
Dips on matador with a band, didn't really look at which.
Dumbell rows 20, 25, 30. First two sets were fun so I shoulda started with 30 :)
Front Squat: 115 x 3 x 12
I got some form correction and I feel it helped a lot. Looking forward to adding more weight
I did dips on the bars, and doing them properly made them really hard. I wasn't able to bust out 9 in a row but I got all 27 reps, eventually.
Rows: 35 x 3 x 12. I could have done more.