In the midst of the SS Seminar in Brooklyn at the wonderful South Brooklyn Weightlifting Club, so this whole past week, and today, are a bit off my normal weekly plan, but it's been great thus far. Saturday at the SS Seminar is always Squat/Dead/Press today, so that's what I did. Slightly different rep range for the DL, and I have always strict Pressed, so today was my first go at the 3rd edition more olympic style press.
Did my Foam Rolling at 6:30am before leaving home, since I figured I wouldn't be able to do it before lifting. Did without movement prep stuff. I did bring my taped lacrosse balls and rolled out lumbar and thoracic erectors before both Squat and DL, and it helped a lot. Stef was very accommodating to my special need.
Squat
45x5x2, 135x5, 225x5, 295x5, 355x5x3
Thought I was "scheduled" to lift 380x5x3 yesterday, I chose 355 both because I didn't have my usual personalized warmup (smr and movement prep right beforehand, and time to take 5 warmup sets of 5,3,2,1,1), and because it's a challenging enough weight to be judged properly on by Rip, but light enough that I know with 100% certainty I'd make the lift. I was very happy when Rip said "excellent," "beautiful," and "that's a pretty squat," during my set.
Deadlift
135x5 singles x2 - the normal SS teaching progression method
225x3, 315x3, 385x2, 445x5
Stef and Juli were super accommodating in letting me pull 3s and 2s in my warmup sets, due to my hyper-active right side erectors. I rolled out between sets a few times, and that helped, too. I decided to pull a 5, even though they said a 3 would be OK, so chose a weight a bit conservatively, since I haven't been pulling 5's (485x3 was mylast DL workout), and it was a good set.
Steve(fromATL) suggested afterwards that I be extra aware of my lumbar position - it wasn't rounding, but he felt it was close to doing so. I will keep this in mind on my future DL workouts.
Press
45x5, 85x5, 105x5, 135x5, 165x5
My first crack at the 3rd ed Press was OK, but not great. I think I had been doing well on my "platform grade" until this lift. I coached decently enough, but my Presses are definitely in need of some perfecting. Rip said I didn't use my hips enough to get the bar moving, and that is definitely true. I feel like just a few more slightly lighter sets and I'll have it, but at the end of the day (it was already 12.5hrs into the day's events), I couldn't quite master it in 5 sets. Hopefully I still passed on the platform on this one, cause I want that SS Certificate!
Tomorrow, it's on to Bench and Power Clean.