Monday, December 3, 2012

Training: 12/3/2012

HRV: 97 (-3/green)
HR: 54
New Click Test: 90

A. Back Squat: Work to 1RM @ 31x0 (315,335(f))
B. Back Squat Eccentrics: Max @ 60A0 (335, 357.5 (only 4.5 sec)
C. Hand Power Clean + Jerk: 4x3+1; rest 3min (205,225,235,245)
D. Front Squat 1 1/4: 3x3 @ 32x0; rest 2min (mod. weight) (175,195,205)

Notes: Woke up at a reasonable time and ate breakfast early.  Did a little mobility at my house, then headed to the gym.  Warmed up with some high box jumps and ball slams.  Body felt very good today and mental acuity was there.  The pause at the bottom made for a tough concentric.  Probably could have hit 325, but I know 335 felt heavy.  

It was tough to dance the line on the eccentric overload.  You want to hold the tempo at the bottom, but you also don't want your hips to explode out of your ass.  

Tried the bounce technique on the HPC for the first set, but I felt like my traps would be ripped off.  Wasn't quite sweeping the bar enough and my hips were getting a little away from me.  Overall though I thought first time out with new technique, weights went up pretty well.  

No problems on 1 1/4 front squats.  Tough to get a feel for what muscles are supposed to be used here.

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