Thursday, July 10, 2014

Training: 7/7/2014

A. Squat Clean + Jerk: 5 x 1+2; rest 3 min (225,235,245,255,265)
B. Back Squat: 2 x max reps to failure, rest 10 min b/t sets - use 80%1RM (295lbs.-2/3reps)
notes-use cage to spot. You can pause at the top on these. Stay safe!
C1. Axle bar Pendlay Row: 4 x 3-5 @21X0, rest 1 min (105x4)
C2. Incline Bench Press (bar, ~45 degrees): 4 x 4-6 @30X1, rest 1 min (165,175,185,190)
C3. Negative GHD raises: 4 x 8 @50A0, rest 2 min (or Full GHD 4 x max w/o extension) (6-10 concentrics/set)

Notes: Was a bit tired going into today's training.  It's monday, and I am still feeling the effects from a tough day of training from Saturday.  Still, I continue to improve on the lifts.  Getting the bar back off the floor has been progressively improving my pull.  Now I need to find that sweet spot of allowing the shoulders to come over the bar and not letting my hips shoot up too much.  

Started out with 225 and worked up to 265 + 2 Jerks. Man I need to work on my jerk technique.  I need to get that back knee down.  I am shooting my foot back and that is preventing me from dropping under the bar.  It is also causing me to turn my back foot out and putting a lot of stress on the outside of my knee.  

Back squat went terribly.  I haven't squatted heavy in months and putting 80% on the bar felt very heavy.  Also, getting into the bottom position, the space in between my vertebrae started to feel sensitive, so I proceeded with caution.  I need to get my squat back up.....

Axle bar rows felt good.  Still a bit weak just at the top.  Incline bench press felt good and went heavier than last time.  Was able to get some solid GH raises in.

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