really not feeling good lately, but work has had a fairly negative focus lately, and it's important stuff I have to do, but I find it has a fairly negative effect on me at times. Having a cold as well made it difficult to focus on more positive things, although I'm expecting a few good bounces. Overall just gotta do a few more things I really don't wanna do, then I'm fully expecting things to be back to fun mode.
Warm up
light foam roll on just hips, and calves- front and back
30 second hip stretch - static
reverse curl to press - for biceps
ankle/calve stretch- toe way up and leaning forward
hyperextension - dimitri told me to do a lot of them
body weight squats 2 x25
did everything as lightly as possible, and let the body weight squats get any more kinks out. Knees ached the entire session.
back squats - medium bar - I've decided to compete like this, most reliable for depth, and I'm going to just keep working this technique from now on. Overall, I need to look a bit closer and get better vids, CPF is calling tight depth these days, but these should be more than legit. It's such a different program, that I don't really know where I'm at right now. This can get kind of scarey for me, but I look at other vids where I was handling this weight much slower, and for singles, and even my last reps look much much better and faster. I hope this is a good sign, but some days these weights are heavy, and that really freaks me out. If I don't have heavier weights on my back semi regularly, I get nervous... But Marks pretty much a pimp, and if he's telling me to do this, there's a good reason.
225 6x1, 275 6x1, 325 4x1, 400 4x1 415 4x3
good morning - took a vid tonite, these are harder than they've ever been before, Gotta check with mark if these are good or not.
265 5x5
chin ups
10,10,10,6,6
- these are harder than they've ever been before.
planks of glute ham
10 for a long count of 30 in my head
25 for a long count of 15
Overall, I think I'm making improvements form wise and speed wise, I find it really difficult to tell. I know 500 is going to happen I went in a couple days after my last meet, and hit a deep high bar 435 with 45lbs chains, I was still pretty peaked even though my body was trashed... but until i get something a bit heavier on my back I have no clue. It's hard to tell because my style has changed so much, but i basically got gifted with my squat at my last meet, so I really don't know what i'm capable of. I based my max for this program off of 500, which I felt was honest, I've gotten faster and faster with my reps, form looks more solid everytime. I'm slowly gaining weight and set a goal for this meet at competing at 218 weight wise, If by the stars aligning and and I suddenly start tossing high 4s around like nothing, I'll consider a cut to 198, but my eating habits are under control right now to the point where I can gain weight under control and not worry about anything. That's going to help. I really had hoped for a 550 squat at this meet with a deeper style, but I honestly don't know, so I'm just going to say hit a PR squat and I'll take it. My bench and dead have just come such a long way form wise, I know I'll PR on those. I'm not fatter, so I think my pull should be fine, I'm really looking forward to the deadlift, to see how I do, and I know I'm just going to gain enough weight that I'll come in at a good bench. I'm worried about this meet, but I'm just going to let it happen. My dream is 550-350-610, but as long as I go 510-350-590 I'll be fine with that. Using this style of technique is very new.
No comments:
Post a Comment