Monday, February 4, 2013

Training: 2/4/2013




HRV: 100 (-6/green)
HR: 52


A. Front Squat: 6 x 3,2,1,3,2,1 @20X2; rest 4 min  (265,285,300(f),277.5,297.5(f)x2)
notes-try to increase from last week
B. Power Clean clusters: 3 x 1.1.1.1; rest 20 sec/3 min (235(f), 235,245,255)
C. Back Squat: 3 x 6-8,12-15, 20 @30X0, rest 2 min  (205,165,135)


Notes:  Got to bed late last night due to the super bowl going late.  Didn't get a good night's sleep and felt it when I woke up.  Just lacked the pop I usually get when I sleep well.

Headed to the gym to warm-up and felt sluggish.  Body was still beaten down from the weekend but it wasn't a joint soreness, just muscular.  Front squats didn't feel too bad warming up, but I have found that I have a tendency of just bending the knees and not loading the hips in the front squat.  This leads to lack of tension in the bottom of my squat.  I don't have the sufficient body mechanics to drop straight down.  I need to push back slightly.  I couldn't push big weight today,  just couldn't stay in proper position when it got heavy.  I was, however, to go heavier than I did last week for 3, so that was a plus.

Going into power cleans, I didn't know what to expect.  Have seeing how fried I was during the front squats, I wasn't expecting much on the clusters.  As I built up I noticed I was having trouble getting the elbows around, which meant my pull was off.  I through 235 on for my first set and after barely making the first two, I missed the third.   I tried the weight again, and then something clicked with my technique.  All of a sudden the bar was getting weightless and I was able to get them around.  Instantly I had a re-newed confidence in the workout.  I pumped up to 245 and it went up easier than the set before.  I really went for it on the last set with 255.  The pulls felt great but I think I was a little deep on a couple reps.  Either way, I think this was a real break-through with my pull.  My mental cue, "Instead of trying to lean with the bar back, leave the shoulders and drop the hips under the bar as you continue on the upward path."  I need to rehearse this OVER AND OVER!!!!

Back squats sucked.  This tempo is brutal with any weight, so I played it conservative so that I could actually make it through all sets without my lower back blowing up.  I made it, barely.

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