Lifting for 4-18-9

NROL, Fat Loss II
Workout 0; preparation day

Front Squat: blah, maybe 4 before I realized it was too much @ 95 lbs
15 @ 75 lbs

Snatch-grip Deadlifts
15 @ 135 lbs

DB Bulgarian Split Squat w/Overhead Press
15 @ 10 lbs

BB Push Press
15 @ 65 lbs

T-Push-up
7 @ 25 lbs

T-Bar Rows
12 @ 100 lbs

Cuban Press
12, 12 @ 30 lbs

Seated Face Pulls
10, 10 @ 60 lbs

I’ve heard people on forums say how they wanted to do back squats rather than front squats, because you can use more weight on back squats. Thing is. Jesus. Even with using a weight that’s half what I can back squat for a similar rep range, my quads burned. Front squatting just does that to you.

Snatch deads will be grip-limiting towards the upper end. I also need to really make sure to watch my form to make sure I don’t stiff-leg. It’s just what my body seems to want to do, it favors my posterior chain over my quads. Which isn’t really a bad thing when I put it like that, it’s just important to involve my quads a little.

Ankle isn’t quite right for bulgarian split squats, but whatever. I’ll deal. I thought this was going to be upper-body limiting, but midway through my second leg, it was my LEG that started to fatigue. I was aiming for 15 for everything because the rep range is 12. That is, by the third set, I’ll probably be blasted. Best not to overshoot the weight. 10 lbs should be just fine to start.

Push presses will be fine at 65 lbs. Those T-push-ups were deceptively hard. I’m a really good rower, and I thought I could use a weight comparable to what I can normally row. Boy, was I WRONG. Maybe it’s just me not being used to having to lock out my one arm and pull with other arm. I normally do two-point rows, which is a good position for rowing. Maybe it’s the energy you’re expending keeping your base stable. Regardless, I’ll start with 20 lbs. No lower!

I went off my BB bent-over row weight for t-bar rows. Clearly 100 lbs is too much to start. I’ll start with 90 lbs.

Did some cuban presses and face pulls for some shoulder health. Had a light sweat, but was oddly tired afterwards. I stretched a little, then hit the showers.

Still no applicants for DateATimmy. Guess nobody wants to bite now that I’m taken. : D