Accessory log for Tuesday, September 29th

Trying to maximize my workouts this week,  went to the Y to do some more accessory work and maybe a bit of lifting.

Started with Z-press.  Warm up set with 20# was aborted, my quads started to cramp, so I went to the wall and stretch my hamstrings.

This was interesting.  It has been a long time since I stretch them and usually after so long I can't get my butt anywhere near the wall with a straight leg.  This time however I was right up against it. 

Clearly the RDLs, Good Mornings and one legged RDLs are working. Like crazy.

So after I relaxed into a good stretch on each side, I went back and had a better time of it.  8 reps at 20#, then after a rest, 5 reps 40#.  Really felt that in the mid back.

Then I did some one armed, bent over, dumbbell rows.  I used my lifting straps since my grip was gone from this morning's farmer carries.  I did my warm up set at 60# for 8 each side and again, after a rest, 5 reps each side at 100#. 

This is the biggest dumbbell at the Y.  I'm not sure how I'll hit my goal of 120#.  I'll think of something.

After that I was itching to do some squats.  I want to see where my front squat stood. 

I warmed up and started lowering the reps as I increased the weight.  At 225# I did a double, then jumped to 255#for a single.  Then 265#. 

I put on 275#, my current PR, but at the last minute decided to add some 2.5# plates for a new PR attempt at 280#.  Wasn't easy, but I stood it up.  Nice to know I've still go some PRs in me.

Progress update.

New  Front Squat PR.  

Strength:
Bench: 230# November 19, 2014 (up from 225#)
Dead Lift: 365# September 17, 2014 (up from 355#)
Press: 145# September 9, 2014 (up from 140#)
Back Squat: 315# March 2, 2015 (up from 305#)
Front Squat: 280# September 29, 2015 (up from 275#)
Overhead squat: 155# September 22, 2015 (up from 145#) 

Power:
Power Clean: 205# July 4, 2015 (up from 195#)
Power snatch:  140# Dec 5, 2014 (up from 125#)
Push Press: 185# Sept 15, 2014 (up from 175#)
Clean: 205# Dec 13, 2014 (up from 191#)
Jerk: 205#  Dec 13, 2014 (up from 185#)
Snatch: 145# Apr 23, 2015 (up from 135#)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)