Warmup
Jog 1/2 mile
Dynamic Stretches
Squat 45x12; 135x8; 185x6; 225x6
Squats (2-3 minute breaks, each listed set is a hyperlink to a video of that set)
1) 260x5
2) 260x5
3) 260x5
4) 260x5
5) 260x5
After 5 sets I felt pretty well beat. I probably could've gotten a few more, but I'm still figuring out how this new setup is gonna workout. I got pretty good depth in every set, but I realize now that my problem is keeping my back tight and arched. I have a tendency to lose tension in my back which allows my hips (as I'm sure you can see in the videos) to shoot up. Here you can clearly see the deterioration in form as my workout progresses.
Leg Press (90 sec breaks, no video)
1)5.5 plates x5
2)5.5 plates x5
3)5.5 plates x5
4)5.5 plates x5
5)5.5 plates x5
6)5.5 plates x5
Box Squats (2-3 minute breaks, each listed set is a hyperlink to a video of that set)
1) 185x5
2) 185x5
3) 185x5
4) 185x5
5) 185x5
6) 185x5
Am I pushing my hips back far enough? Also feel like I'm not exploding out of the hole...
Hanging Windshield Wiper BWx12
Kneeling Cable Crunch 190x24
Kneeling Ab Rollout BWx16
Seated Russian Twist 25x22
DB Side Bend 90x16
Tuesday, November 24, 2009
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ReplyDelete-- Where are you lifting? Doesn't look like MIT.
ReplyDelete-- About 7-8 months ago, I remember seeing you squashed by 275 (or, being more positive, doing a single negative). So there is a huge improvement, but keep reading, because compliments never helped anyone.
-- Technical stuff:
1. The walk out should be much slower and controlled. Also, there is no reason to cross the state border. A tiny step back is enough.
2. Exactly like you said -- back is not always arched, and on some reps the torso bends too much.
3. Why are you looking down between reps? Don't worry, the floor won't move anywhere.
This is a gym in Vermont, I'm at home for thanksgiving.
ReplyDelete