2016-04-12 training log

Another good day.

I continue to work on my form with front squats. I’m finding a better groove. Interesting thing I noticed today was where my body wanted to bail out — it’s much sooner than with other exercises. I think it’s because there’s less tolerance for error: a little lean and the bar will dump, whereas with a regular squat you can lean a bunch and no problems. As well, it’s just uncomfortable: the bar puts pressure on your throat and clavicles, so the body wants to stop this quickly. I found myself pushing much further past the point of discomfort. The goal was 3 sets of 7 today, and I perhaps could have done 8’s, but I’m pacing myself a bit on these: I don’t want to take these to true failure, just push myself. So, insightful morning.

RDL’s were another technique point. I don’t feel like I’m still “getting” the movement, so I kept the weight light and really worked on things. It’s when I come out: I feel like I’m extending the back, not the hips. So I worked on keeping the bar close to the body, really letting it get low to get a good stretch, then raising up by pushing the hips through — or at least thinking that way, vs. thinking about lifting/extending the back. Still don’t quite have it, but I’ll keep at it.

Leg Press was funny. Sure, who cares how much you can leg press. Still, I’ve never put 405 (4 plates a side) on the sled. I’m always doing high-rep sets, so I just don’t get up there. But I wanted to do it today, just because. I mean, if I’m going to squat 405, I better leg press it first. So it was fun to work up to a higher, heavier weight. And I crushed it pretty well too — really had the mindset to just kill it and it went up easier than the 365 set did. I didn’t expect to get 10 reps, but I was happy that I did. Just fun.

After that, I did my extensions and curls superset in a 350-method style.

I’ll say that the work level of this session was pretty good — I felt a little queasy afterwards. Not that it’s a measure of anything, but at least I know I got some work in.

  • Front Squat
    • bar x 10
    • 95 x 5
    • 125 x 4
    • 155 x 3
    • 185 x 2
    • 215 x 1
    • 165 x 7
    • 165 x 7
    • 165 x 7
  • RDL
    • 185 x 8
    • 185 x 8
    • 185 x 8
  • Leg Press
    • 225 x 10
    • 315 x 10
    • 365 x 10
    • 405 x 10
  • Leg Extensions (350-Method)
    • 55 x 23
    • 55 x 15
    • 55 x 12
  • Leg Curls (350-Method superset with extensions)
    • 25 x 19
    • 25 x 12
    • 25 x 9
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