2016-02-03 training log

That went well.

It’s day 2-A, Legs Heavy, of this new LRB template program. All in all, good stuff, some new stuff, and just kinda happy to have some heavier stuff too. 🙂

Squats went well. I’m finding my bar speed: not too fast on the descent, not too fast (but still trying to be explosive) on the ascent. I’ve been doing so much sub-max work that it’s been hard to find the right speed: I mean, what you can do at 135 vs. 225 vs. 315 are different things, and I’d trying to get that speed and positioning for the heavier stuff, then letting the lighter follow suit. Happy this is really coming together.

Another note: while squeezing/clenching the bar with my hands is good for tightness, I just can’t do it before getting under the bar. It causes too much stress on my wrists. Better to get into position then lock things in.

The hack squats were an experiment. Hacks are part of the program, but I don’t have a hack machine at my gym. The googles said you can do it on a Smith Machine: position the bar like a low-bar squat, put your feet way out in front, and go (bottom position will look like a wall-sit). So I’m trying it. I wanted to be very light today to work on the mechanics, and I’m glad I did. It’s evident that you can get so low that leverages, angles, mechanics will just not allow you to come back up. As well, I could see a small lapse in tension or focus and you could wind up going for a quick ride to the floor. I did put the catch-hooks in place, but because of the odd angles of force on the rails they wobbled out! A simple remedy with some bands to hold them in place. But all in all, this went alright. I’ll certainly up the weight next time, but today was about figuring out the mechanics.

Leg press: all I can say is up the weight.

Split Squats. I’ve been doing the 1-legged Bulgarian Split Squat stuff for the past some weeks. I actually thought about continuing those (and apparently I need my head examined for thinking that), but no… take the variety. This is just keeping both feet on the floor, one way out in front of the other then squat down and come back up. Work to keep the torso upright and moving in as much of a vertical plane as possible (no bending, no shifting forward or back so center of gravity changes), and when in the up position get that back heel on the ground. What was interesting was finding more work happening in my hip flexors… man, they were worked. Sure the rest of the lower body got worked, but really felt it in my hip flexors on that more than any similar type exercise (the 1-legged, lunges, whatever). Interesting note.

Anyways, I dig it. Good work, and again I’m happier for the 1-hour-ish sessions again. Certainly the 1-minute rest between everything helps here (even the top work sets on squats).

Oh, and yes, I’m also so far enjoying going back to 3x/week. Getting to sleep in yesterday was wonderful.

  • Squats
    • bar x 5
    • 150 x 5
    • 175 x 4
    • 205 x 3
    • 230 x 2
    • 240 x 1
    • 255 x 1
    • 270 x 1
  • Smith Machine Hack Squats
    • bar x 10
    • 95 x 10
    • 95 x 10
    • 95 x 10
  • Leg Press
    • 135 x 10
    • 185 x 10
    • 225 x 10
    • 275 x 10
  • Split Squats
    • BW x 20
    • BW x 20
    • BW x 15
    • BW x 15

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