squats were a fucking JOKE again. i'm going to MURDER 225 next week. done in the power rack facing the mirror this time.
first set of press was tough. second set I couldn't get the 5th rep. third set I barely got the 4th. I realized something today with my press. I'm not actually able to rack the bar on my shoulders/chest/clavicles without bending my wrist. that's why I always thought I was unable to stay tight. going to reread the press chapter tomorrow, I remember something being said about this, I just don't remember right now.
first set PC's done from hang. every set after that done from the lowest possible position on the squat rack safeties, 3 or 4 inches higher than standard 45lb plates. i've been half-assing these...
squats were ok. harder than I expected. good thing I didn't use 215. first set was the best set. second set I began looking in the mirror. last rep the bar moved WAY forward, I was on my toes in a catcher's squat. got stuck in the hole but I made my way up. third set was a bit shaky. belt was a bit loose, most likely due to me not eating as much this weekend because I was sick. if all goes well, in about a month I should be at a 1.5xBW squat.
bench was MUCH harder than I expected. first set was very slow. second and third sets I got a guy with huge biceps to spot me and the reps flew up. he didn't touch the bar at all, surprisingly, but he did say "it's all you".
took videos of deadlifts:
figured it wouldn't hurt to decrease the weight. with the way 245 looked, 275 (which was what I should have done this session) would've looked like shit. I really need to start using my lats to keep the bar closer.
shoulders were pretty tight today. never actually achieved a comfortable rack position. squats were pretty good, otherwise. stopped myself from using the mirror. knees are moving in by a TINY bit. more emphasis on knees out next time.
press felt fucking fantastic now that i'm doing it correctly. all 3 sets were pretty hard, but I think i'm just getting used to the new and proper setup. i'll be pressing 135 very soon.
not much to say about PC's. same setup as last time, used the squat rack. had to use the nasty ivanko bar which skinned my neck.
squat: 235x5x3 press: 127.5x5, 127.5x3, 127.5x2, 95x5x2 powerclean: 110x3, 105x3x3, 107.5x3
+curls (65 x 10, 8, 6, 45 x 20)
shitty day. missed workout yesterday. never again.
squats were OK. first set was probably the best set except that it felt like my guts were being squeezed together. second and third set bar position was off because I was trying to straighten my wrists completely. elbow pain ensued. going to stick to what I had before and try to get a video just to see how it looks.
first press set was about as hard as the last set on Monday. second set I pressed the bar up and almost fainted after the first rep. held the bar up there for probably 30 seconds before lowering it and going for second rep. I probably rested 6 or 7 minutes after the first set (unintentionally), possibly too much rest? I don't know. it fucked me over though. got 2 reps the last set which fucking sucks. i'll get this next time.
I don't even know what to say about powercleans. I learned how much good back extension and a tight setup matters today, though. probably could have stuck with 110 or moved up to 115 even.
BW is 187.5 now.
Last edited by mattciupak; 04-21-2012 at 04:59 PM.
squats done in monolift, no spot. this is the lift I was expecting to fail. ended up being the easiest.
don't even know what happened with bench. fuck that shit. i'll get it Friday. did last two sets with a different bar on the forza, maybe that has something to do with it. no spot on any set. I failed the 5th rep of 2nd set and 4rd rep of 3rd set.
dead was alright, took a vidya from a shitty angle. all I could get. last rep I fucked up pretty bad and ended up pulling with a rounded lumbar unintentionally. could have been easily fixed if I was more confident in my setup.