Keone 5/16

I went to a Starting Strength seminar in Atlanta last weekend and I learned a lot. The biggest thing I learned was that I have very little lower back strength/control (and in particular I cannot arch it on cue) so I will be resetting squat while I try to fix it. With a properly arched lower back the stretch reflex comes into play much more effectively, which explains why I squat really low and don't bounce out of the bottom. I'm also trying to set my knees out wider (parallel to foot angle, which is about 35 degrees off center) to engage the adductors more.

5/14
Squat
175x5x3

Bench
170x5x3

Deadlift
325x4 no chalk, couldn't hold on


5/16
LIfting in the wang center sucks.

Bench
175x5x3
back to pre-finals week weight. nice.

Overhead Press
95x5x3

Squat
185x5x3
Frank watched these (thanks!). Except for the odd rep, they were pretty good. The main bad reps seemed to come from trying to artificially create the bounce out of the stretch reflex, instead of just focusing on keeping the low-back arched and letting it happen.

Deadlift
275x5 ran out of time


Also, goodbye!
I left Boston yesterday and will get into Chicago on Monday. So, I guess this is it. It was a lot of fun training with you guys and I will definitely keep in touch. I've promised Frank I will keep posting here (although I will probably lump my posts together, maybe once a week, to not annoy everyone) and I want to go to a meet with you guys next year. (Boston and Chicago are not that far apart.) My next step is to figure out which gym to go to in Chicago (I'm leaning toward Quads gym, where Ed Coan trained, although it is a bit of a trek for me) but I will definitely be picking up right where i left off.

Best wishes and good luck to everyone! Chris, hope you feel better soon!