Wednesday, July 30, 2014

July 29, 2014 – Week 2, Day 1

Dynamic Warm-ups

Cambered Squat Bar Box Squats (14” box)
455x1 PR+5lbs
485x1 PR+35lbs
500x1 PR+50lbs

Snatch Grip Deadlifts (straps)
425x8 PR+3 reps

Angled Leg Presses

Chest Supported Rows

31 Minutes of Stretching

Comments: Survived the first week of my experiment so that is a plus. I’m making a conscious effort to get back to going for walks on my rest days. I find the help me think and help with my recovery. I also didn’t like that I was out of breath on Sunday after a long walk. On to the workout. Hips and calves were still tight from yoke and truck pushes and the walking had loosened things up considerably. I’ve shied away from the lower box squats that I used to do when I was first starting out for parallel box squats to help with deadlift. My reason for the lower box squats is two-fold; one because they are tougher and will hopefully contribute to greater lower body strength and two because I haven’t done them in a few years so record setting and breaking should be easy, allowing for increased confidence to push forward. Slight soreness at the top of my left glute. Almost fell on the box warming up with the bar as I’m not usually down that far for box squats haha. Goal was 5lbs over my best which I was certain I could beat by a wide margin, even without the practice. I didn’t feel like I needed my belt for 425lbs but I wanted to get an accurate gauge for the heavier weights and to make sure the belt wouldn’t throw off my form. I knew I had 100lbs more in me after 385lbs but still had to put it in the books. Bit of a grind to lockout the weight but watching the footage, I had a feeling 500lbs would fall. I made sure I had side spots and went for it. I think the confidence of the side spots made this feel lighter as it went up with just some issues going through the sticking point. Initially, I was to then follow this up with leg presses but I had made last minute changes to do snatch grip deadlifts. These were just soul crushing. Everything had to work hard, especially without a hard belt to brace my abs against. I’m not sure how I did 425lbs for 8 as the first one was slow and I unintentionally hit my privates locking it out too. I heard these would help with car deadlift and my off the floor issues. After those four sets, I just wanted to go home and eat and sleep but I perceived and went on to more stuff. Leg pressing was tough with the smaller jumps and lack of warm-ups. Chickened out on 750lbs as I wasn’t sure I could get another rep without spewing chunks haha. Threw in some rows to finish up the day, taking fairly short rests and just putting small plates on each set. Lots of stretching to end a long session.

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