Nathan : 9/20

▼ 1. 9/20/09 - Mon - SQUAT

Weight: 217 (morning). Time: 1:45.

  Came into today with lower back being a bit sore. This escalated and I decided to cut the workout short. Otherwise, I am very happy with how my form looks on the lifts I did today.

• Warm-up : bike 10 mins

• SSB box squat 65x5x3, 155x5x2, 245x4, 275x4x6 @9

Right side of lower back, basically inside the hip, was killing me on these. I think I pulled this slightly on close-grip presses last Wednesday, and this movement killed it for some reason.

  I think form is pretty good on these overall, except Carlos said I was "plopping" (crashing) onto the box in my first couple sets. I could sit back a little more so my knees are past vertical, but where I am is OK. On some sets I rocked more than I would like, but when I focused on it, it wasn't a problem.

20090921-ssb box squat fifth set 275x4

20090921-ssb box squat sixth set 275x4

• Sumo deadlift with chains 135x5x2, 225x5x2, 315x3, 315+120x2x2 @8, 315+160x2x4 @8.5

I was worried about these going into it because of my lower back, but they didn't seem affected. The warm-up set with 315 felt the heaviest of any of them. I could have done more than 315+160, but I decided to keave it there even though its slightly below the RPE I was shooting for. Next week I will either go to 200 lbs chain or increase bar weight -- maybe both! I'm happy with form on these.

20090921-sumo dead w chain first set 315+120 x2

Fw: 20090921-sumo dead w chain sixth set 315+160x2

• Pause squat with chains

Skipped because of lower back and time running out.

• Twisting crunches w sandbag 25 lbs x 12 x 4

Was going to call it after 3 sets, but Jason did another so I had to too.