Tuesday, December 18, 2012

Training: 12/18/2012

HRV: 93 (+13/green)
HR: 57

A. Back Squat: 5 x 5,3,1,3,5 @30X2; rest 5 min
B. Back Squat Eccentrics: 3 x 1 @50A0, rest 3 min
notes-hooks, or leave on pins and re-load. Add per set if you can show full control.
C. Back Squat: 1 x 8-10 @30X0
D. Hang Power Clean + Jerk: 4 x 2 + 1; rest 3 min

Notes: Woke up this morning at about 6:30 and took my HRV.   HR was a lot lower and there was a lot more variability than yesterday.  Felt pretty good getting out of bed, and knowing that I had to train today made it even more exciting.  

I tweaked my squatting technique last week and I decided to stick with it for today's squatting workout.  I drive my hips back a bit in the initiation of the squat, and then it is bending the knees from there.  I notice on film that this prevents the knees from excessively driving out and then dipping in on the concentric movement.  The hamstrings and glutes felt much more load as well. Felt strong in position of the torso as well.  I think I am going to be sticking with this from now on.  I might have been able to go heavier, but with other technique, I was having trouble at these weights.  Today, it was cheesecake.

I felt the biggest difference in the back squat eccentric with heavy weight.  I was able to control the weight all the way to the bottom this week with heavier weight.  Ten rep set was easier than last week at 225lbs..

As for the HPC, it felt light today.  The only miscue I had was the first set at 265lbs..  I didn't continue to drive the knees back as I brought my hips through and this sent the bar out front causing the miss.  I think I had a lot more in me today, but decided to call it after I hit 265lbs. my second time.  I have to remind myself, "Drive the knees back and continue extension with the hips!"

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