Week 2 day off 1

Went in with a good game plan, felt good to try for some good front squats. I will do these at least 5 times a week in pursuit of a 405 front squat before the next meet. right now it's a minor technique issue i'm sorting out, and as I get a bit heavier this comes into play, once I get used to my knees getting out as it gets heavy, I'll be hitting 405, if not I'll think of something else that will let it happen.

Getting my front squat in the 405 range, the way I think I can, is going to be a big builder for the way i'm using my form right now. Before I couldn't activate my glutes or quads, so I activated my hips, it's hard to describe. Now that I can activate my glutes and hamstrings while I squat, I let my quads get as tight as they want to, and just focus on maintaining tension in my entire leg, while being able to push my knees out... although sometimes I think if you're going raw, you need to flex from yout hips and quads to pop you back up out of the hole with heavy weights. If you've watched the chinese back squat, they generally go fairly slow, I've tried to copy their tempo, and now I just sit into it, and I curl myself around the bar, and right now, the weight is so light I'm having problems getting depth, I get depth easier on my front squats. I'm going to keep working the lighter technique, then I imagine as I up the intensity, the timing will be much easier.

I'm using WIllies let the squat build your form technique, but redoing it a bit, and letting the squat push me down. Front squats are easy, becase I descend faster with 365 and it's more around a 455 back squat in effort, but like 545 on technique. Overall volume will just fix that up to the 405 mark, but the key is that through the volume, I'll always be striving for my best technique on each rep. My backsquat technique feels very awkward, but it's diffifult being tired after front squats, and the sheer volume I'm handling right now. I see it changing for the better.

It's hard though, it's like i'm squeezing a horse, and trying to keep my knees out at the same time. works very well on front squats, harder on back squats.

Last week I did around 10 singles with 315, this week I'm going to aim for around 30ish, should be something I can adjust to. Won't be easy though, but won't be too tough.

I warmed up with the adductor machine, hip machine, hyper extensions, face pulls, stick dislocations, and external rotator stretch- this stretch eliminates brachialis pain for me.

Front Squats
275, 315, 365, 275,275,295,295,225

Chins (20)
weighted scap retractions(heavy)
shrugs
lateral raise
flys
-everything was very light, just sort of a feeder workout for bench tomorrow.