Mid/lower back was extra sore this week, so I took a couple days off to rest. Weight is 172.
11/13/09 Intensity day
Squat: 1@315; 1@365; 1@405; F@415; 1@415 (PR+10, SLOW)
405 was slow, but easier than last attempt, although the bar felt like a ton during walk out. The failed attempt at 415 was too deep, and I failed at my sticking point ~4" out of hole. I then got encouragement & backslaps from rene/robert, and tried 415 again. Depth was at parallel, paused at sticking point again but pushed through. Danny told me a new belt would add 30 lbs to my squat, but it only added 10. I am disappoint ;)
Press: 4x6@135 (medium) Had to do something else for the workout
11/14/09 Volume day
Bench: 5x5@225 (slow) with wrist wraps because heavy squats hurt my left wrist usually
Close-grip Bench: 2x8@185 (medium)
11/15/09 Volume cont.
Deadlift: 5@365 (slow, Nate noted I need to pull bar into my body more during set up)
Was gonna do more and squat but I was so tired I called it a day.
11/17/09 Volume cont.
Press: 3x5@140 (medium)
Squat: 5x5@335 (slow)
Brian noted that coming out of the hole I pause when I transition from using posterior chain to using quads. This is where I usually stick during max attempts too. I should really figure out how to get rid of that pause coming up.
Wednesday, November 18, 2009
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Hey Gordon,
ReplyDeleteIve been trying to leave comments on your post but my brain has been malfunctioning.
So yeah I basically have been following the routine you wrote on my post, except I deadlift twice a week instead of once. As for my body weight, I believe I am somewhere between 205~210 lbs.
See ya at the gym!