I am in San Diego right now and made a point of finding a gym to get a squat workout in while I was here. There is a World Gym about 5 minutes away from where I am staying with a ten dollar day pass. I dropped my friend off at work this morningso I could use his car and I drove myself to the gym. My original plan was to PR in squats with 330# 3x5. Due to the fact that I can be embarrassingly stoopid sometimes I loaded the bar with 340# on accident. After the first set went up, hard as he'll I might add, I decided to leave it!
Backsquat
3x5 @340# (PR)
Bench Press
1x5 @ 250#
1x4 @ 260# (PR)
1x3 @ 270# (PR)
So as you can see it was another great day. I rested about 8 minutes between my squat sets and it really seemed to help. I am exhausted as hell, gonna go drink some beer.
Friday, October 8, 2010
Wednesday, October 6, 2010
PR City
Yesterday was fun. I have increased my rest and decreased met-cons for these last 1.5 months leading up to the USAPL Maryland States powerlifting competition. I have some goals in mind that part of me believes are reachable and I want to make sure I am putting 100% into my training efforts. Today was a good day.
Backsquat
3x3 @ 345# (PR)
Shoulder Press
1x3 @ 155#
1x3 @ 175#
1x3 @ 185# (PR)
Deadlift
1x5 @ 455# (PR)
As you can see I set a PR in each of my lifts today. I felt really spry (I have always wanted to say that) and it showed. The squats were great, depth was below, below parallel and I feel like I could have done the first set for 5 reps. The shoulder press PR was a little sketchy on the third rep, my left arm straightened before my right, I resembled that of a Saguaro Cactus, but I locked it out. I haven't mentioned this before but about a month ago I changed my deadlift stance to a much more narrow feet placement. this also brought my hand placement in closer. It took some time for me to get used to but I am able to get my body tighter during my pull and I feel much stronger this way. The 455# went up good, my back was a bit curved but nothing for me to worry about or try to change. For the first time ever, my grip was starting to give out around rep 4. I may have needed more chalk, but regardless, I finished the set of 5 with no issues.
Backsquat
3x3 @ 345# (PR)
Shoulder Press
1x3 @ 155#
1x3 @ 175#
1x3 @ 185# (PR)
Deadlift
1x5 @ 455# (PR)
As you can see I set a PR in each of my lifts today. I felt really spry (I have always wanted to say that) and it showed. The squats were great, depth was below, below parallel and I feel like I could have done the first set for 5 reps. The shoulder press PR was a little sketchy on the third rep, my left arm straightened before my right, I resembled that of a Saguaro Cactus, but I locked it out. I haven't mentioned this before but about a month ago I changed my deadlift stance to a much more narrow feet placement. this also brought my hand placement in closer. It took some time for me to get used to but I am able to get my body tighter during my pull and I feel much stronger this way. The 455# went up good, my back was a bit curved but nothing for me to worry about or try to change. For the first time ever, my grip was starting to give out around rep 4. I may have needed more chalk, but regardless, I finished the set of 5 with no issues.
Monday, October 4, 2010
Saturday
Sorry, with the Ryder Cup and Football I got distracted. I typically only train once on the weekend, so here it was.
Rode my bike about 5 miles to the gym, the weather was beautiful.
AMRAP 15
3 power snatches at 135
5 pull ups
7 toes to bar
8 rounds
At the start of round 5 I felt something strain slightly in my shoulder during a snatch. It was a lazy catch on my part. A little worried, I walked around, rubbing my arm and debating whether or not I should stop to prevent further injury. After stretching and rubbing my shoulder decided to continue. This wasted about 1:30. Without any further trouble, I was able to get 8 rounds, certainly could have done more without the delay. Pretty good workout but I wasn't thrashed like I should have been.
Rode my bike about 5 miles to the gym, the weather was beautiful.
AMRAP 15
3 power snatches at 135
5 pull ups
7 toes to bar
8 rounds
At the start of round 5 I felt something strain slightly in my shoulder during a snatch. It was a lazy catch on my part. A little worried, I walked around, rubbing my arm and debating whether or not I should stop to prevent further injury. After stretching and rubbing my shoulder decided to continue. This wasted about 1:30. Without any further trouble, I was able to get 8 rounds, certainly could have done more without the delay. Pretty good workout but I wasn't thrashed like I should have been.
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