Tuesday 9 August 2011

WNYD

Front squat 2-2-2-2

155-155-155-155

Chin-ups 8-8-8(f)

Band good mornings 20-20-20

Front squats felt great today. No pain at all in the lower back and was able to maintain upright torso position -- yoga on Monday is great for squatting on Tuesday. Definitely could have managed more than 155#, but I promised myself that, no matter how good I felt, I would keep it no heavier than 155# and work on form/positioning and protecting the lower back. Only managed 6 chin-ups on the third set, but they felt solid. I think my numbers will return quickly with the increased volume. Band good mornings were effective and should be helpful with developing lower back strength.

PCF

Row 30 calories
30 toes-to-bar
15 ring dips
30 lunges
30 power cleans (115#)
Run 800 meters

16.20. Went out smooth on the rower. Had to start breaking up toes-to-bar after about 10 reps -- grip and rhythm were issues. Decided mid-way through the workout to scale ring dips to 15 reps vice 30. Even with that scaling, ring dips took the longest and were broken up into singles after about five. Lunges were a breeze. Grip was a little fried by the time I picked up the bar for power cleans, but I felt pretty strong, generally. It actually felt nice to just power the bar instead of obsessing over proper mechanics. Run was brutal and my calves were on the verge of cramping. I think it was because I was engaging them so much during the triple extension of the power clean. All in all, it was a solid day of training. I know that my weaknesses are pressing movements, i.e., dips, and general work capacity.