PR!

1x440

Much more satisfying than the 430 last week. Here's how it went down:

Last week, Jason Marshall (RKCII), dropped this description of a squat/front raise that teaches "the wedge" with very little weight.

Jason says:

"Actually, do a negative curl at the bottom of the goblet squat...like Jeff showed at your Level I. Hold the elbows in extension, then begin the front raise. As you front raise, think Tall Spine, Open Hips, Weight in the Heels, Knees Over Heels. When you get to your limit ROM in the front raise, simultaneously spread the floor with your knees, activate the glutes and stand up in your maxed out front raise position. Over head is not the goal if you don't have the mobility in your t-spine or shoulders. Bang out a few light reps then go pull. It's like you lever yourself under the weight. Pretty cool!"

Rested yesterday and was feeling stong today, so went down to the basement thinking heavy. Did 2x5 of this squat with 2 10 pound plates. Attempted 1x445 with no warm up and got it off the ground, but was too rusty to fight with it. So I shook the tension off, did 1x5 of those squats with a 25 pound plate, did a few explosive jumps, took 5 pounds off, then went again. Wasn't fast, but blasted right through my usual sticking point. Around the usual sticking point, I swear I almost cracked a smile as I thought "this is going up this time, I got this." Might have even been good for a few more pounds.

Overall, it felt great, like what a PR should feel like: not too fast and not too slow or difficult.

Strength and Honor