10.531
Squat
bar
bar
135
135
225
275
315
335x5
385x3
425x3
As usual, every set except the last one felt terrible. The last set felt really good until the third rep. I got a little forward and I wasn’t sure if I could correct it like I did last week. I didn’t want to put myself in a tough spot when technique was compromised. I’m worried about depth for the meet coming up. I want to go 9/9 this time.
1.5 hours basketball.
Another of JLD2k3
10.D
OHP
bar
bar
bar
95
95
135
155
Pin Press
155
225
275x1 Crappy
295x1 Crappy
315x1 Good
Chins’n’Dips BW ~50 each
Ab wheel
Supinated biceps curls
Do you have anterior pelvic tilt, or was that just the load of the barbell?
It looks like you could use a lot more arch in your back (weak abs?). where are your eyes when you are squatting? Doesn’t look like you are pushing back into the bar at all which could be a problem with your eyes/neck positioning.
It also looks like you are squatting straight down instead of more “sitting back”…
I don’t really know. This is the first time I’ve seen myself squat. My first order of business is to get a little deeper. Second is to figure out how to keep my arch while going deeper. That’s the biggest problem. I can do the butt poke thing and keep a good arch, but my butt tucks back under me when I get close to parallel.
I look down while I set my feet, then straight ahead as if I’m looking to the judge for the squat command. During the lift I look slightly up, but I don’t focus on anything I can see. I’m more just visualizing the lift.
I’ve got a ton of work to do before I can call my squat “good.” Right now I’m calling it “adequate.”
wow bro that was impressive, my lower back hurts even more now that I watched that lol. I squat pretty much the same except I go all the way down to the point where i feel my ass hit the back of my foot. However now with my back once I start squatting again (hope sooner than later) I may change it and only go as low as you do.
If you can squat super deep, I’d say keep doing your full range of motion. I can get deeper on a front squat or on a high-bar olympic squat, but on low-bar powerlifting squats, I struggle to get much lower than this.
10.D
Squat
bar
bar
bar
135
135
225
275
Lat pulldowns
1.5 hour basketball
10.D
Bench
bar
bar
95
95
135
135
185
225
Paused singles
275
295
315
Not bad. I haven’t done these in a while and they weren’t hard. Just need practice.
Lat Pulldown
2x10
Inverted Row
3x15
Reverse Crunch
3x15
Weekend Action:
James River Basketball Tournament to benefit the Free Clinic of Central Virginia
Game 1 vs Abbot Labs
They’re huge. Half of their guys are bigger than Big Timmy and one of them has range out to NBA 3’s. We battle and overcome a 15 point deficit to win by 4.
Game 2 vs B&W (Semifinals)
They’re very athletic. We’re bigger and we’ve got more guts. We are tied the whole way and manage to win by 3.
Game 3 vs Frito Lay (Finals)
They’re very athletic and they have 12 players, so we are tired and they’re fresh. We get down by 10 at one point but battle back and win by 3.
The tournament made $8k for the Free Clinic. This results in about $150k in care that can be given for free to people in need in Central Virginia. 25,000 people use the Free Clinic each year from Appomattox County, Amherst County, Bedford County, Campbell County, and the City of Lynchburg. It was a great time.
This site is blocked now at work. Probably going to stop posting.
Damn dude that is a deathblow…I liked keepin up with your training…please come back!