Monday, November 20, 2017
160 lb Military press 8 sets of 3 PR and Goal wt.,Barbell back squat! 135 x 5, cb arm cast, rear delts
Was really knackered today from all the work this weekend and was worried I would not make all eight sets. Nothing hurt at all but I just felt flat and tired. Not particularly strong at work
Plus I knew I was going to attempt barbell squats and that had me worried too. Had no real idea I could hold the bar on my back, with my shoulders so tight
It all worked out well in the end but it took forever ( all warmups + 4 work sets!!) to feel strong and into it!
stick x 5
45 x 5
65 x 5
85 x 3
105 x 3
120 x 2
140 x 1
150 x 1
160 x 3 x 8 sets!!! PR
once my left biceps tendon stopped talking to me it helped a lot :)
1) REALLY squeeze glutes on unracking/take off of bar. SO important. Bascially unrack the bar with the glutes
2) get the third step wide. this is crucial for fighting through the sticking point with balance
3) I HAVE TO LAYBACK THEN LAYBACK AGAIN AS I SHOVE! I can't forget this. If I just press from the initial position the bar goes up then forward. Once I layback I have to layback and drive at the same time, JUST like my bench press
4) flex the quads HARD right as I lay back. provides SO much more speed
Barbell Back squats ( first time since TKR with bar and first time since 2002 or so :)
Did some bar only warmups this AM at work and realized I could get the bar on my back, almost, but didn't know how it would feel with any weight. Actually it was not bad at all and I can tell this will really help my shoulder flexibility.
So ironic that this is exactly how I should have squatted when I competed. High bar medium to narrow stance and with a weightlifters shoe. THIS is my position of leverage. I made the huge mistake, which I will never make again, of ignoring what my body and strength told me what was right, biomechanically , to try to use a technique not suited to my body at all.
Live and learn but this one had a very high price on my body
CB arm casts
25 lbs x 8/8 x 3
tired now. no crawls
3 x 10 with 20
strong but I'm done
ok needed day off tomorrow and much needed bodymaintenance!