2015-08-10 training log

Stay tight. Go down. Come up.

That’s what I had to tell myself today. Repeatedly.

The squats are getting harder, but not really. Physically it’s still under what I can do, but the weights are technically heavier and call for tighter adherence to form and technique. My brain is distracted by work, so I had to really clear my mind and focus on one thing: squatting.

“Stay tight. Go down. Come up.”

Too many things going through my head, and on the double I found myself wobbling — just simple balance problems, keeping the bar path stable. So I stopped thinking about work, and thought only about the squat; and then, only about the next set/rep.

Stay tight. Go down. Come up.

And that’s all I thought about.

I’ve played around with my descent speed. Sometimes it’s nice to dive bomb because there’s a lot of momentum coming up, but that technique really doesn’t work for me because I lose all tightness then have to suddenly achieve it at the bottom. Nope. But I also can’t go too slow on the descent. I’m telling myself to go as fast as I can that still allows me to retain tightness, so it’s really not that fast, but it’s certainly not super-slow. Tightness… it’s magical when you utilize it fully (and I still need to work on that technique).

Still, all in all a good day. I realize how much I actually like pause squats. Don’t ask me why, but I find myself looking foward to them.

Oh and leg curls. When I do them I tend to keep my ankles locked, so the calves are all tensed up. Why I do this? I don’t know. But I’m trying to stop doing it, because when the feet (and calves) are loose, it’s harder (so that might be why I do it…). I end up feeling it a LOT more in my hamstrings. So I’m going to lower weight and really try to keep the feet (and calves) loose and see where that gets me.

It’s fun being on a cycle again like this. It sure beats going in, doing the same weights/sets/reps as last week, hoping I can break a rep PR but failing because diet isn’t supporting it.

Speaking of diet, weighed in at 220 yesterday. So the downward trend is happening, but I don’t really think much of it until I’m at least about 10 lb. down because then I know there’s some actual tissue loss and not just water/bloat.

Strong-15 Short Cycle, from LRB365

  • Squat (goal: 315)
    • bar x 5 x 2
    • 155 x 5
    • 185 x 4
    • 215 x 3
    • 235 x 2
    • 245 x 1
    • 260 x 1
    • 270 x 1
  • Pause Squat
    • 205 x 3
    • 205 x 3
  • Leg Press
    • 315 x 20
    • 315 x 20
  • Leg Curls
    • 50 x 15
    • 50 x 12
    • 50 x 9
  • Calf Raises
    • 90 x 10
    • 90 x 10
    • 90 x 10

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