Oh man, ouch. This is tough. The weights are light, and I'm just dying. It's not the weights, just the total volume is pretty big and I'm just getting my feet underneath me. I put a video together tonite, just something I was working on. I'm trying to time the internal rotation of my femurs with different parts of the lifts, it's really cool, and I feel is the proper way to squat right now. It's tricky to remember to still push my knees forward and out on the way down, but as soon as I let go of the internal rotation, my knees just fly out, I push them out as well, then I internally rotate after parallel and just glute and hamstring that shit out. It feels amazing. My knees come in, and I just understood why that happens, it's a good sign, and a good indicator that the longer your legs are the more you need to point your toes out, and have a higher level of flexibility. Think Konstantin pozdeev in his latest video of 880 in belt and wraps. I think this is why, even as I went past parallel, I haven't been able to get past 500 without cutting depth. This weekend sucked, but I still feel I was good for around 530 no matter what if I hadn't taken that week off, but I'll get a chance to put up for shut up January 14. I'm going to be 110's I think, I'm pounding like 100g of BCAA's a day, the Elite recoup at fitshoppe is amazing. I love and use all the Visalus products, but this one is also just amazing, the most exciting supplement I've ever seen. I drink a ton of water now, and I'm very well hydrated, and you can have 20g in a drink no problem, I actually struggle to get enough protein in now that I can utilize it so much better, I love Shakes right now, Before it wasn't a hot idea, but the BCAA's just up the rate of protein synthesis so much that I can use so much more, or just better use the protein I eat now, usually it's pretty low and you can only assilmilate like 20-30 grams a sitting, but when you supplement like this, I'd love to see some literate on this, but I bet it's way higher. The other thing is the glutamine, since I've started to use this, I haven't had to rely on stimulants to get me up, I take 100g of caffeine before hand, it works fine, I try to take a nitric oxide booster on upper body days, but no caffeine, I find it just makes my joints feel better as I train. I've felt recovered very quickly from all my workouts lately, and I attribute this to proper posture, elite recoup, better training, drastic drop in overall caffeine intake, I have a coffee, and 100g pill, and neuros.. it's been great.
Warm up
75 hypers
75 face pulls
Front squat
bar, 95, 135, 185
225- sat into my hamstrings like a squat suit
275- just flet up
315- was so much more comfortable and upright
-going to do these everyday i train, so 4 times a week, I want to push this number up to 405, but no rush.
Back squat
225,315,365
335 5x7 - this was a lot harder than you'd think. good weight to work on technique though.
bench press - heels down - just seems like a better idea for 4 times a week benching. weights felt fine, as they should, but by 7 it wasn't easy. Started really interally rotating my arms, think eblow tuck, without the tuck, this felt right,easier to get my hands out. Starting to feel really good about these.
225 5x7
Pull from knee
365 3x7
- I was gassed, but really worked on internally rotating at the knee, I think I come off the floor fine, but I'll work on that next.
Lat pull downs- once again, really rotated intead of pulled, felt my lats of the first time in my life... pretty pumped. Looking forward to applying this to chin ups
Showered and called it a day.
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