2018-10-29 training log

Today was OK.

In general, squats went fine. Last cycle’s heavy week worked up to 330, and now this cycle’s medium week is 330 (340 next week). Trying hard to focus on tightness, especially in the upper body.

My elbows weren’t happy, so I pushed my grip out slightly. That relieved pressure, but it also made me lose some tightness that just comes from bunching. I focused more on actively tightnening the back, which was kinda cool — my lats got really engaged and that did some great things. Alas, I couldn’t consistently replicate it, but it’s on my mind now. Also as a result, I could see on video that things didn’t move as well with my lower body – might have led with the knees, too far forward, etc.

I think one of these days I’d like to have an on-site coach to help me out here.


Then on leg presses, something started to feel bad with my left adductor – like gonna injure/strain/pull it. Not good. I am intentionally trying to go as deep as possible on the leg presses, because I want the stretch, the range, etc. But, this might be too much. Have to be mindful.

7th cycle, fixing my squat; modeled after Strong-15

  • Squat (superset with band pullaparts)
    • bar x 10
    • 135 x 8
    • 185 x 5
    • 210 x 4
    • 250 x 4 (did 4 because I didn’t remember it was a 3-set)
    • 275 x 2
    • 290 x 1
    • 320 x 1
    • 330 x 1
  • Pause Squats
    • 255 x 5
  • Leg Press (feet high and wide)
    • 90 x 10
    • 270 x 10
    • 360 x 10
    • 450 x 6
  • Stationary Bike
    • 10 min