2014-12-30 training log

Again, I threw caution into the wind and just upped the weights. I don’t regret it.

I do regret forgetting my knee sleeves tho. 🙂

So I bumped up the weights another 10#, recalculated and away I went. What gets me is hitting 285 fairly easily and without a belt — it wasn’t too long ago that number was tough WITH a belt, and a better set of knee and ankle joints.

The work sets @ 200 worked well. I really focused on keeping my upper body tight. One thing I’m trying to correct is how I come out of the hole. Two things. First, I’m thinking back to Starting Strength and “leading with my hips/ass”. That when I start my descent, I break at the hips first followed almost immediately by breaking at the knees (it’s almost simultaneous, but certainly the hips break first). Down I go, then when I come out of the hole lead with my hips/ass coming up first but NOT so much that I bend over (shoulders/bar remain at the same place while the butt rises… no everything goes up, just the hips lead the motion). Second, that I keep a little bit of forward lean in my back. What I’ve found myself doing lately is trying to correct so much for lean forward that I’m too upright… it starts to feel like I’m front squatting. Not really, but that’s the feel of it. I’m trying to drive the head back a lot, really get the torso upright, but it’s too much. First, I’m just not as strong this way (who front squats more than they back squat? if you will). Second, it’s moving the bar back behind my center — the bar isn’t remaining properly centered over the mid-foot. I think those mild corrections in form helped move everything really well today. I mean, doing the 200 work sets today felt better, easier, more powerful (more C.A.T.) than then 195 work sets last week.

That all said, I did leave the house without my knee sleeves (just forgot to pack them). I still can’t say for 100% sure if the knee sleeves truly help me or not, if it’s just a placebo. But I certainly do feel better with them, and seem to have fewer knee issues in the gym with them on. I don’t think they give me any help with the weight moved (not like tight knee wraps), but whatever they are giving me — even if placebo — seems good.

Stiff-legs continue to be a light thing, as I work on ensuring I get technique right. I still find myself sometimes bending more than pushing the hips back. There seems to be a sweet spot where I’m really feeling it in the hamstrings vs. just moving the weight. I hit it sometimes, and am still zeroing in on it. It’s coming along tho.

I’m also going to try to up the volume a bit on the calf raises. They seem to be happy with the standing raises, a little heavier and fewer reps (i.e. 10 reps instead of 20), and then like 5 sets. We’ll see how it fares long-term.

All in all, good day.

Based upon Paul Carter’s Basebuilding

  • Squats (model 1)
    • bar x 5
    • bar x 5
    • 165 x 5
    • 190 x 4
    • 225 x 3
    • 250 x 2
    • 285 x 1
    • 200 x 5
    • 200 x 5
    • 200 x 5
    • 200 x 5
    • 200 x 5
  • Stiff-Legged Deadlift
    • 195 x 8
    • 195 x 8
    • 195 x 8
    • 195 x 8
    • 195 x 8
  • Leg Press
    • 135 x 20
    • 135 x 20
    • 135 x 20
  • Standing Calf Raises
    • 65 x 10
    • 65 x 10
    • 65 x 10
    • 65 x 10
    • 65 x 10

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