2015-08-17 training log

Today I learned many things.

First, the power of tight. This never ceases to amaze me. I already know that tightness brings strength, but every time I think I know it, I find out that there’s still more to learn. I’ve read a lot from guys like Dave Tate about crushing the bar, from the moment your hand first touches it until the moment your hands come off the bar, crush it. I grip it, hard, but what seems to happen is I start to focus on some other things in technique and so I lose the crush grip — not entirely, it’s still a hard grip, but certainly not a crush.

Well today I was able to keep outside world stuff off my mind and kept my focus on the next set and only the next set. I would spend the 2 minute rest period just telling myself things like “tight, go down, come up”. Tight tight tight. On that top set? I crushed the hell out of the bar the moment my hands touched it, and the telling sign was as I then got under the bar it hurt my arms/elbows/shoulders because I hadn’t loosened my grip one bit and so everything didn’t bend the same — telltale sign I haven’t been crushing as much as I could! Then I hit the rep and well… it’s hard to describe. I obviously felt the weight, I knew it was there, but the whole rep felt otherworldly, like I was there but wasn’t there and that it just happened.

That’s what I gotta keep striving for, because that was the easiest rep of the day for sure.

I do believe the helper was, as Dave has said, that crush grip, because it activates the whole body, the whole nervous system wakes up and charges up for it. And to do it from the start, first thing, gives the body a few to get up there, not when I’m already under the bar.

Yeah yeah… little things get better.

Second, the need to check equipment before you do anything with it.

I put the 315 on the leg press. I held onto one of the sled bars as I sat down into position… and the sled dropped. Not the whole way, but enough. From what I can gather, the person who last used it didn’t fully engage the hold bars/handles on one side and it popped out under load. The other was fully engaged so she didn’t move far, but BOY it was disconcerting to think about getting crushed, y’know? Was this the other person’s fault? One could argue that, but really the responsibility is my own for ensuring things are as they should be before I use them. So yeah, check your equipment — a check won’t take you out of the zone, but getting injured sure will.

Third, relaxed leg curls. Oh yeah, keeping my feet/ankles/calves relaxed through the leg curls makes a HUGE difference. Sure I can’t move as much weight, but who cares — it’s a leg curl. But it sure worked my hamstrings like I’ve never felt before. So here’s a place to NOT keep tight. 😉

Anyways, good session. I really have to stay focused and keep my head clear because the weights are going up and getting closer to “heavy” now (for me).

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
    • 260 x 1
    • 270 x 1
    • 275 x 1
  • Pause Squat
    • 220 x 3
    • 220 x 3
  • Leg Press
    • 315 x 20
    • 315 x 17
  • Leg Curls
    • 40 x 12
    • 40 x 12
    • 40 x 12
  • Calf Raises
    • 100 x 10
    • 100 x 10
    • 100 x 10

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