2/10/2013

No midday stuff today. A lot of things got thrown off for me this weekend and I don't think I'm letting that happen again (i.e. in future, drinks will be had sooner in the day and training will probably happen earlier to compensate).

Warmup - As usual. Working on keeping my hips more level during the bridges.

Squat -
5x 45, 45, 45, 45, 45, 95, 95, 95, 135, 185, 225
3x 275
1x 315, 335, 335, 355
Videos upcoming (for a lot of posts).
Took my stance in some more; I think I'm going to reverse that decision. It made 275 and 315 drastically easier but broke down somewhat at 335. I think I'll start taking my front squat stance out a bit, actually.
(Depending on money, I may also grab a Top Squat and use that on Wednesdays, or something)
For 355, I started to fall forward and fixed it (getting a heavy sensation in my hamstrings, which tells me that I need to do fucktons more glute-hams - just going to do them every day that I'm not doing deads now). Unfortunately, I basically turned off my hips in the process of doing so and wound up with a REALLY weird lockout. The rep itself was probably slower than it needed to be as a result of this, but at least I demonstrated I can get (and then comically exceed) good position under 355 now.

Bench -
5x 45, 45, 45, 45, 45, 95, 95, 95, 135
1x 165, 185, 185, 195, 205
So yeah, I can do this now.
Lighter weights are a lot easier, heavier ones not as much. 185 still felt better than it probably did when I stopped going heavy, though.
Trying the holding thing on this as well. I'm not sure how much it's helping.
Need to work on keeping my lats involved. At heavier weights I tend to panic and stop trying to pull the bar apart.

Lat Activation Pulldown -
10x 65, 65, 65
My grip gets tired on these so fucking fast.

GHR -
Straightx 10, 10, 10
Getting very good at these. If Tuesday goes as well I'll switch to Vampire.

EQI Pushup - 3x15s
Prone T - 3x15 with 5lb plates
Plate Halo - 3x15 each way with 25lb plate

Then couch stretch and hamstring stretches, 2min per position.

My left calf no longer responds to stretching, though it's also generally a lot better on glute-hams now.

This totaled around 2.5 hours, which is probably a bad thing. Should ideally be able to get the whole thing done in 2.