Holy blog neglection, Batman! This week has been a whirlwind. I think because I have been stressing about my upcoming inservice presentation at work (which I just spent the last 6 hours putting together, whoo hoo wild Saturday nights!)
I'm happy to report that I feel like I am finally adjusting to the Cube workouts with their longer sets and higher reps, though I am about to start a new "wave", which means all my weights go up for my main lift, so I should be back to feeling completely crushed by each session this coming week. Ah well.
I squatted this morning at TPS and felt really good, even though I hadn't gotten a ton of sleep the night before. I don't want to jinx it, but I feel like using the safety bar is really helping me get my hips down and back, and I may have finally found the right spot on my shoulders to rest the bar combined with the right breathing/trunk stiffness to not have a relatively light weight feel like it's crushing me (which is how pretty much all my squats have felt for the past 6 months or so.) And relatively very little knee pain so yeah, all good stuff, I think. I am also psyched because I am planning on going to this Juggernaut clinic in December and I think it will be awesome. I just need to bite the bullet and sign up and not care if I'm the only woman there or if I can't stop checking out Brandon Lilly long enough to actually listen to his coaching cues.
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Explosive Bench Day (Wednesday):
Warm-up: foam rolling, band pull-aparts, band pulldowns and elevated pushups
Bench Warm-up: 45#x10, 65x5
Competition-style Bench: 80#x3,3; 85#x3,3; 90#x3,3,3,3 (I ended up adding weight to the bar because I could still move 90# explosively for three reps, and Lilly says if it feels light - add weight!)
Close-Grip Bench: 85#x5repsx2sets
Pause-Bench (pause 1" above chest): 70#x8repsx2sets
Tricep Pushdown: 60# (4x12)
Eccentric Chin-ups: 2, 2, 1
DB Shoulder Press: 25#x8, 8; Incline Press: 25#x8, 8 (trying to change the stress on my shoulders, my left one was not feeling so hot with the shoulder presses)
Bicep Curls 15#x10, 20#x10, 10, 10 (because why not?)
**I decided after this workout to stop doing pull-up variations for a while. I find them sickeningly frustrating because I don't seem to make any progress and it just makes me feel incredibly weak and mad at myself, so I'm going to be working on increase my lat and overall back strength in other ways and try to attack the pull-up goal in the future.
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Heavy Squat Day (today):
Warmup: foam rolling and meathead mobility
Warm-up Squats (regular bar): 45#x5, 5, 5 (with a lot of time spent in the hole stretching my hips out); 95#x5; 115#x3; 135#x3
Competition Squats: 165#x2, 2, 2, 2, 2
Safety Bar Squats: 115#x3, 3
Pause Squat: 135#x3, 3, 3, 3
Glute Ham Raise x 10, 10, 6, 10, 10
Snatch Grip Deads 135#x8; 145#x8. 8. 8
Farmer Carries (giant contraption+50# added weight) x 200' x 4
Semi-inverted rowsx8,7,7,6,5
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