Overall a mediocre training day. I definitely felt like I had a lot on my mind today between my workout, the hurricane and a couple big presentations I have to do for work today.
I was looking for a big PR on my Back Squat today. Instead, I had to settle for a little PR and a lot of frustration in the middle.
A. Hi-Bar Back Squat: Work to a heavy single
- Last time I did these I hit 300# and it felt really good. Today I got 305# and it felt like 405. I made the mistake of making too big of a jump from my last warm-up set to my work sets. I did 1 rep @ 275# before my first attempt at 305#. What happened next was a very ugly miss where I dumped the weight forward and was lucky that I didn't screw my back or otherwise injure myself.....Brutal!!! I backed off to 295# before making one last attempt at 305. I made this attempt but had to fight through every inch. I had a spotter behind me and just knowing that I think that I did not let myself give up on the rep because I didn't want to injure my spotter!!
- My form was horrible on these today. I could just tell because I could feel the weight shift to my toes on the way up. High Bar BS's are still miserable for me. Front Squats are feeling better and better but with the Hi Bar Back Squat, I almost feel like I'm going to tip over backward if I don't lean forward and it's the leaning forward that's screwing me up! I feel like I should be squatting every day but unfortunately, I know that I would never be able to recover right from that sort of program!
B1. Deadlift Speed Sets @ 12x1, 50% load, 12 sets of 2 reps, rest :30
- These felt very easy even with the short rest. It allowed me to get my deadlift form dialed in really well which is something I've struggled with lately at heavier weight.
B2. Close Grip Bench @ 95# + 80# chains, 12 sets of 2 reps, rest :30
- Same as above. These felt easy and I could tell my form was pretty good because I had very little pain in my right shoulder.
C. GHD Raises. 4 sets x 10-12 resp, rest as needed
- It had been a few weeks since I last did these and the first 2 sets felt awkward as hell. Got better by the end.
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