2011-09-14 workout

The only way to get good at the things you hate is to keep doing them until you don’t hate them any more. So with that, today was squat day. 🙂

“Week 1” 5 reps

  • 5/3/1 – Squats (working max: 230#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x115
    • 1x5x140
    • 1x5x150 (work)
    • 1x5x175
    • 1x7x200
  • Asst. #1 – Squats
    • 5 x 10 x 85
  • Asst. #2 – Leg Curls
    • 5 x 10 x 40
  • Metcon – jump rope
    • 1 Tabata set – all single hop

I don’t look forward to squat days, but I’m always appreciative of them when I’m done. Certainly of the 4 big lifts, it’s my least favorite, but I know it’s the #1 at making you overall bigger and stronger. So, you do it.

I’m happy I was able to crank out 7 with 200#, since that’s 1 more than the last time I did 200#, which would have been on “week 2” of the previous cycle. So, that’s alright. Form continues to improve, giving myself the cues of “chest up” and “torso tight”. Unfortunately I then realize I lose shoulder tightness, so I have to work on that. I also have been working more on keeping my eyes at a “higher plane”. The issue is, most of the equipment in the gym is up against walls so trying to look at a spot on the ground 6′-8′ in front of you doesn’t really happen, so I’ve been looking further down than I should. When I pick a spot on the wall that’s not as far down, my head still stays down but not as much, and that appears to be helping. Helps with the “chest up”.

I get a good burn (I hate that term) on my assistance squats, and while 85 is pushing me I think it’s time to bump that up. I’ll likely go to 90 next workout. 1 minute in between sets here really gets my heart pumping.

I’m also glad I made the on-the-spot choice to take leg curls up to 40# because that worked me nicely. I do think 45# next time, along with the squat assistance weight bump, should leave my hamstrings good and sore. 😉

On the jump rope… I realized, I don’t need to add a second set. I need to make my 1 set more intense. I worked to jump faster today, averaging about 2 hops per second, which was hard to do after killing my legs on the squats and curls. But that’s what I need. I also think that perhaps I should start to change technique from hops to “running in place”, which will likely require me to back off while I learn the skill, but that’s alright because I reckon that’ll be a better workout in the long run. I may try starting on that next workout.

Anyways, today was alright. Need more red meat tho. 🙂

Join the discussion!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.