Friday August 17th, 2012

The theme for today was "Quality over quantity". I realized that I have been cheating the tempo on my squats and performing the reps at a much slower tempo than Rx'ed. This tempo training frustrates me sometimes because I feel like I want to just lift without having to count "1...2...3...up!" on each rep. However; sometimes you have to suck it up and realize that there is a difference between 'Training' and "Working Out'. Training is hard. It is sometimes monotonous. It is often painful. Working out can be work and can be painful but overall it is recreation. It is something you do for enjoyment. Anyway, here is what today looked like...

A. Front Squat 5 sets of 3-4 reps @ 20x1
     - Like I said, tried to be much more aware of maintaining a quicker tempo so, backed off on the weights and was striving for perfect reps.
     - First set = 165 x 4, 2nd = 185 x 4, 3rd = 195 x 4, 4th = 200 x 4, 5th = 205 x 4

B1. Squat Clean 5-4-3-2-1
     - These felt really good today. Almost all reps were really smooth. Got the bar racked nice and tight on shoulders, elbows high and kept weight back in heels. Only exception was my set of 2 reps where I got a bit sloppy and really had to fight through on recovery.
    - 175 x 5, 185 x 4, 195 x 3, 205 x 2, 210 x 1

B2. Muscle Up Cluster 4.3 x 5 sets
     - These felt kind of tough today for some reason, especially the dip part. However; I focused on keeping my elbows in on each rep and did a pretty good job of this. No misses except on my very last rep of last set!!! Couldn't press up from the bottom.

C1. Front Rack Lunge 6 reps each leg x 4 sets
     - 95, 95, 105, 115. These were not fun. Feel like I'm still pretty awkward w/ this movement.
C2. GHD Hip Extension 30x1 8 reps x 4 sets
     - I actually like doing these. Definitely an important part of P.T. for my lower back.

D. Russian $@#%! Barbell Step-Ups to 20" Box 10 reps each leg x 3 sets
     - 75, 85, 95
     - Yeah, I hate these too. One legged movements are a bitch. I would rather do 50 pistols over 50 of these. Don't know why they are so difficult.