Catch-up log for week 1:
Mon, Dec 16
warmup - 5 mins on stationary cycle, bodyweight squats
Squat
45, 45, 135, 185, 225
265x5x3; first one was easy, second and third I noticed depth was a problem -- need to redo this weight with correct depth.
Press
45, 45, 95
115x5x3; using v2.0 but lacking hip thrust for fear of lumbar overextension, thinking about just doing press v1 since I'm comfortable w/ it
Deadlift
135,195,225
275x5x1; applying seminar lessons to the deadlift, felt much better in keeping COM over mid-foot, extending knees then hip. Good start.
I usually do chins after, but I was so beat up from the flight home from Dallas and 5 hrs sleep from previous night that I was happy to just get the day out of the way.
Wed, Dec 18
warmup - 5 mins on stationary cycle, bodyweight squats
Squat
45, 45, 135, 185, 225
265x5x3; felt very good, hit proper depth and bar moved fast. Felt vertical on the bar path too. No video
Bench
45, 45, 95, 135
185x5x3; still getting used to the wider grip from the seminar. A bit uncomfortable but not weak. Need to practice it, I will do 5x5 next time for more volume at 190.
Clean
45, 95, 115
135x3x5; focused on mental cues for the two phases - set up & pull, then jump & rack. This was my worst lift at the seminar.
Cues are:
- drop hips a touch more than DL due to wider grip but still squeeeeze before the pull
- not a death-grip, leave some room in the hook, otherwise I end up bending my arms (thanks Dan!)
- extend knees, then hips, then when you hit the jumping mark focus on keeping triceps extended
- wait for jump to actually be finished before moving to rack -- don't bend your fucking arms!
- 'attack' the bar with the shoulders; I kept leaning back during the platform practice @WFAC
- I find that the bar lands on my right collarbone, medial, near the neck. Need to get those delts in place way better
Other
8 chin-ups, maybe could have done 1 more
Fri, Dec 20
warmup - 6 mins on cycle, foam rolling, groiners, mountain climbers; Will move to agile 8 warm up as I feel tension in the groin and hip flexor area and I don't want to fuck anything up as I'm trying to hit proper depth with my long-ass legs.
Squat
45, 45, 135, 185, 225
270x5x3; It felt as if I was hitting below parallel but after looking at the footage from the last set I'm not convinced. I'll move up 5lbs for next workout, but need to focus on keeping the knees out at the bottom and keeping my spine neutral while still looking down. I had a tendency to crane my neck down at the seminar, which Rip tried to correct. Interestingly, I realized that I've been doing it at work and while just standing around. Like some kind of fucked up tick or something. The idea of 'normal anatomic position' should be thought of in everything you do, not just under a bar. Learnings!
Press
45, 45, 95
120x5x3; tried using v2.0 but just didn't seem to get it. Sure I was hung over, but still.. I'll keep trying it though. Did these sets with v1 form after initial rep was done via with v2
Deadlift
135,195,225
295x5x1; felt good.. tried different grips but realizing I really need chalk. Gonna get some this weekend and fuck gym management if they don't like it. I did 2 reps closed overhand, 1 hook (first time ever, welt strange) and then supine left/right alternating for remaining two. I still prefer alternating supine but I could definitely feel the asymmetry. I need to mull this and figure out which way to proceed. I think hook grip with chalk is probably best, just feels weird right now.
Macros for week
Mon: 187/301/127; Needs to be closer to 250/300/125, but at least I'm counting.
Tue: 305/300/105; Better
Wed: 217/287/115; need MOAR protein!
Thu: 180/352/119; Went boozing, too many beers
Fri: 342/222/168; Now we're talking! I went 2LOMAD, 1L in the morning and 1 again before bed (metric)
Soundtrack
Listening to a lot of Action Bronson right now. He's a Queens rapper who is also a gourmet chef, former powerlifter, and loves chiefin' on the spruce. Check it,
http://www.youtube.com/watch?v=cdaOHmMlAtE