Squat
135 x 5
165 x 5
195 x 5
225 x 5
255 x 5
As with last week, I'm continuing to focus on my back and hip position throughout the squat. After the first set I ditched the shoes and went barefoot. It was a lot better, and I immediately noticed the difference. Next time I'll need to record from behind myself.
Bench
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
The bench work was lighter and allowed me the opportunity to continue practicing thoracic and lower body tightness. The presses felt great out of the bottom and everything stayed solid throughout.
Row
95 x 5
95 x 5
95 x 5
105 x 5
115 x 5
The focus today was bringing my body lower; when I reviewed the video during the first few sets I noticed that my upper torso was inclined more than I wanted it to be. More than anything I'm doing my rows Pendlay style - that is, I'm resetting the weight each rep and ultimately I'm keeping my upper body at or near parallel with the ground. At least as much as my anthropometry could allow.
My accessory work included RDLs but for the life of me I couldn't even get through the second set because of the back pumps. I went instead with some glute/ham bridges and used the opportunity to do leg raises since I was already on the ground.
This evening's work.
Squat
135 x 5
165 x 5
195 x 5
195 x 5
Awesome squatting today. I can definitely tell that the focus on my hip position, using the self-coaching cue "back" as in squat back, has improved because I could actually feel my glutes and hams more sore than is typical.
Overhead Press
75 x 5
95 x 5
105 x 5
115 x 5
These were surprisingly tough, but I got through them.
Deadlift
135 x 4
185 x 5
225 x 5
255 x 4
285 x 5
At 255, I could tell my grip strength was really lacking. My grip and forearms are horrible, something I'm vowing to work on over the next couple weeks as the pulls get gradually heavier. I used straps on the 285 and it was a piece of cake. So at least I know my posterior chain is doing good; it's the grip that's killing me on this lift.
Accessory work: pulldowns, deadlifts off pins set just below the knee with fat grips (135), with five second holds, and leg raises.
Balance. It's something not only relevant to weightlifting, but in all parameters of my health. More and more am I becoming increasingly aware of how important this is for me. Diabetes, cancer, obesity-related ailments - these are all things that lay dormant in my bloodline. In my genetics. And though one of these things may inevitably fall into it's place in my life someday, it's all I can do to fight the good fight and prolong the approach. Perhaps, maybe, I can change it for the better. I know genetics and DNA don't necessarily work that way, but maybe, just maybe, I can do something for the generations after me. My children. And their children, their children's children. And so on. Somehow I feel that if I put a stop to this now, I can change it for the better. Alvie agrees, and she goes well out her way to train when she can as well.
Balance. Strength, body and mind. Muscle, and heart. I took some time to revisit running on Monday. Perhaps, I'll do it again. And continue to reflect on the empowerment of well-roundedness.
Be good at everything. Suck at nothing.
Keep on squattin.
