This was a good day, albeit kinda long because spent a lot of time talking to Jon Lim about form (and how vacuous the notion of "good form" often is).
Warmup
Front Squat -
5x 45 (x5), 95 (x3), 135, 185
3x 227.5 (x5)
Very pleased with this. I'm intentionally taking my back squat stance with these now. Also putting my ring finger on the rings.
I think I pulled my left rhomboid, but that should get better over time.
Bench -
5x 45 (x5), 95 (x3), 135
1-Board -
3x 167.5, 180 (x3), 185 (x2)
Got a handle on 185 this time. I think the difference is primarily in my setup - I'm getting a better arch now. Part of the help is setting my traps on the bench a bit lower and then using my legs to drive them higher and get my butt down.
Deadlift -
3x 135, 185, 225
1x 275 (x7)
Getting better at remembering to mix thoracic flexion at the bottom with lat activation during the pull.
GHR -
10, 8, 5
REALLY trying to drive my hips through.
Then couch stretch for 1 minute per position and hamstrings for a bit. It no longer seems necessary to hold couch for 2 straight minutes, though I should probably do it anyway.
Forgot to do curls.
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