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.
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!