2018-04-23 training log

Week 4 – the big week. And it went well.

I had a wee bit of trepidation going into this morning. I knew I could hit the weights, but it was hitting the weights with things like my knee and my arms, and all those little nagging things. It’s really weird tho, that my knees feel so much better WHEN I’m lifting, because I’m lifting. So I just wasn’t sure how it would all go.

And it went well.

I was telling myself I wanted to hit 5 — if I could hit that, even tho it’s a 1/fail week — then I could stop. On that first set @ 295 I know I could have done at least 1 more (and still left one in the tank), and maybe even 2 because things were feeling good. But I opted against it for a couple reasons.

First, I wanted to play it conservative as I’d rather hit all 5 sets and reasonable reps, than go all out on the first set and have nothing for the later sets. Plus knee, etc.

Second, I know you shouldn’t change technique at a time like this, but it happened. First, per last week I went with the eagle claw grip, but I hate that grip because I just can’t actually grip/squeeze the bar. I started using it, but immediately stopped and instead just took my thumb off from around the bar — basically suicide grip. That works, still allows me to generally clench/squeeze the bar, but if my hands need to angle a bit then they can. That carried me through today. Also, I am really emphasizing being tight, especially on that descent. Upper back, upper body, gotta be tight. If I do that right, my neck then is neutral and so my eyes look downward — it’s all a neutral directon, but just due to angles its how it goes. This is all good of course, but well… the squat racks at the gym are in front of a mirrored wall, so I often watch myself to check technique, depth, etc.. This is OK, but I’ve noticed that lately my eyes want to keep watching (especially depth). So today? there was a fight between head position and eyes watching, and it was bad enough that on the second rep at 295 I started to lose my balance and actually had to take a step to avoid falling over. Not good, not good.

What it tells me is I do need to stop with the mirror — it’s good now and again, but it’s somehow gravitated to paying too much attention do it. What I may start doing, at least at first, is with lighter weights just closing my eyes and doing everything by feel. yes, that’s how things should normally be, but take it a step further and totally cut out visual feedback. We’ll see.

Anyways – the squats generally went well. I’m happy, and I’m going to use 295 as my starting point for the next cycle.

Everything else was what it was. Overall volume up, strength up, and feeling good. Again, I don’t know for sure if I’m actually any stronger or just more in the groove given how light things started out coming into this cycle. I’m planning on doing this same template for another cycle, changing just a few things — like I’ll probably dump 45º extensions for good mornings, because something told me today that as much as I hate good mornings, they are also something that will benefit me well (just like more front squats).

So there we go.

RP Powerlifting, Strength Cycle, week 4

  • Squat (low bar)
    • bar x 5
    • 135 x 5
    • 225 x 5
    • 265 x 3
    • 295 x 5
    • 295 x 5
    • 295 x 5
    • 295 x 4
    • 295 x 3
  • Front Squat
    • 175 x 8
    • 175 x 8
    • 175 x 8
    • 175 x 6
  • Competition Deadlift
    • 135 x 3
    • 225 x 3
    • 280 x 3
    • 280 x 3
    • 280 x 3
    • 280 x 3
  • Stair Calves
    • 65 x 12
    • 65 x 12
    • 65 x 10
  • Reaching Situps
    • 20 x 12
    • 20 x 12
    • 20 x 12

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