Elbow felt good again today after taking a day to ice it and not punch Jon at work.
Deadlift;
Warmup - 133x5, 223x3, 223x3
Working - 273x2, 313x1, 338x1, 353x1, 368x1 (PR), 373x1 (PR)
I'm still really confused about this back-rounding thing I seem to be perfecting lately. Prior to today, at 313 I was rounding pretty bad. I corrected that and 313 came up pretty easily and I was able to keep arched. But this is the part that confuses me: 338 rounded like crazy but 353 wasn't bad at all since I really tried to focus on keeping straight. This, along with the fact that they are still pulling pretty fast, leads me to believe it's not a weight problem as much as it is an incorrect technique problem. More specifically, I feel like my technique during the lift is incredibly sensitive to the "sequence" of firing muscles at start.
I don't think I'm experienced enough at lifting to correctly communicate my point, but on bench I can visualize the sequence of events and I feel like I can imagine how I want every muscle to fire from start to finish. On deadlift I feel like I'm just pulling the thing and I can't really visualize the sequence.
Either way there was some progress today since I was able to correct it at some of the heavier weights, and I'll take the new PR(s)!
Box Squat (6 risers + green plate);
Warmup - 135x5, 185x3
Working - 225x1, 245x1, 265xfail, 265xfail, 265xfail
Sigh. Previous box squat PR was 245 but I nailed it so easy that Kik said to go for 265. First set of 265 was about 75% up before I failed, and subsequent sets got slightly worse... esp the one where Kik decided he would raise the rack pins 1 index and then by the time I sat on the box the weight was off my shoulders.
Still, this was almost a 20lb PR after a heavy heavy deadlift day so I feel good. No more groin pain on my squats and I feel like technique is clicking. I hope to see big squat gains soon. Next time I'll hit a PR before jumping up.
After lifting I went to Fire and Ice. I was told Danny did 3 plates so I made it a goal to replicate his PR. I did 3 full plates (1 seafood - Kik said Danny would approve of this) plus a salad... Kik called it "3 plates plus a 25." (PR) I ended the night by hitching a ride in Kik's submarine after he got done greasing his belly so he could fit through the hatch. A good time was had by all.
Sunday, November 15, 2009
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-- I actually think that punching Jon is good for elbow rehab and also for other purposes.
ReplyDelete-- I never attempted a Fire and Ice PR, either raw or equipped. I also think that stuffing yourself with too much food in a single meal is a bad habit. Stuffing yourself with too much food in multiple meals is better.
-- For me, deadlifts used to be intuitive (just fucking pull it), but last year I tried to find the "perfect technique" (same thing in squats and presses). It was very productive, because I was able to correct a few things, but now I'm working with a mixed approach: fucking pull it + cues. In my case, it's: arch + torso angle, arch + torso angle, arch + torso angle (the latter means not to open the torso angle too early, but a cue can't have a long name).
I think I need to adopt this approach. I found that when I think too much I end up pulling super slow. If I just pull it, I end up pulling fast but rounding a bunch. I might try to do a little of both and focus on keeping that angle close in the beginning instead of forcing my hips up.
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