Saturday, July 18, 2015

Training: 7/17/2015

A. Power Clean: 5 x 5 TnG, rest 3 min - build (205,215,225,235)
B. Front Squat: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure. (260, 1 set)
C1. Belly to Wall HSPU: 3 x 2-5; rest 1 min (5,5,5)
C2. Single Leg RDL: 3 x 5/leg @3020, rest 1 min (95,105,105)
C3. Band Ast'd C2B Strict PullupsChin Over Bar Hold: 3 x 30sec rest 1 min (complete)

Notes: Got to sleep late last night and was tossing around all night.  I felt ok going into today's training and was excited to lift.  Over the last couple of days, I have been going after improving my pull mechanics at the top.  Instead of thinking up, or forward, I have to think sit, and continue to sit to create the leverage that I need in order to extend through my back half.  After practicing this idea and visualizing, I got in and hit a new personal record in the 5rm TnG power cleans.  I believe my old personal best was 220.  The RPE was 8/10 also, along with having a bar that was stiff and didn't spin and no belt.  I was happy with how this felt, so I stopped and moved onto squats.  Warming up for the squats, I was feeling it.  Mechanics felt better this week but I just didn't have that drive.  I hit 235, then I went 245 and it didn't feel too bad.  I decided to try 5lbs. heavier than last week (260lbs.) and hit it.  I was spent after that and could only muster a sloppy set of 2 so I stopped it there.  Since noticing last week that I can't keep my hips tucked in the HS position, I have been working on lower back stretched to try and release over active spinal erectors.  Along with that I need have been trying to free up my thoracic.  I felt better this week, but I have to be very conscious of keeping my hips in the right position.  My legs continue to bend slightly also.  I did the single leg RDLs with a bar this week and then felt much better.  There was too much instability with the landmine last week.  Chin over bar holds continue to feel better and I am anxious to test out how strict chest to bar pullups will feel.  After each set I did a set of can openers on each side to improve thoracic mobility.  

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