Squat

Squat:
365 x 5,
405 x 5
415 x 5
425 x fail, 5

With my adjusted form, I tend to be putting more pressure on my toes instead of evenly spreading it. On the 4th set, I leaned forward too much and had to set it on the pins. I really need to fix this, as the suit is only going to make the problem worse. On the plus side, my groin didn't feel any discomfort and I think my arch is staying much better now. I plan to video tape next week's squats to confirm / analyze.

Box Squat:
I tried to do cleans, but I tweaked my right knee over the weekend and it didn't feel good.

low 12" box
225 x 8
245 x 8, 3 sets

I felt extremely weak on these. Also nauseous. This could be due to not having any caffeine all day, but I think it's probably from having adjusted my form. I plan to try theses again next week and see how they feel. This could be a weak point for me that I need to fix.


Had to leave early, so finished with standing calves, stretching and banded ball toss.

Deadlift Recovery

Deadlift:
145 x 20, 2 sets
265 x 15, 8 (2 sets)
385 x 9
496 x 12

Not sure why I went for 12. I was going for 8, then 10, then it still felt easy so I just kept going. When I hit 12, figured I was being stupid (probably already stupid) so I stopped.

Video:


Stiff-legged Deadlifts:
145 x 20, 4 sets

All for stretching and getting blood back into my lower back. Things feel pretty good

Finished with a bunch of seated groin stretching and hamstring stretching.

Did a post-workout fun lift of a strict curl @ 130 x 3, for two sets. I did the first one and then made Brent take a video of the second one. (The bar weighs 20lbs, so Phil's 135 was only 130.) The curl challenge is ON. <3<3<3

FLEXIBILITY/REHAB/OLY

Today I went way heavier than necessary for the oly lifts. I should cut back and just work on technique--I think it's better with less weight for this, anyway.
Today Rene tried on the shirt so I had tons of time to do random crap.
- Power snatch/overhead squat Up to 110x2/4x5
The crazy thing about this is that 110 is very easy, but I can tell that 135 would be failure. I have no technique at all on these -- I tried to drop to catch once and nearly died.
- Clean and jerk 155x2x4
Cleaning this was easy, but I can't jerk shit. All of these were horrible press out and I kept losing my balance. This was also way too heavy for a pure deload/rehab day.
- Full cleans 45x2x3
I'm actually able to do these fairly well so long as I have a raised heel. I can drop to parallel at least to catch it.
- Balance
- Single-leg squats on bosu ball 10x2
- Kickbacks on disk 20x2
- Side twists on half foam-roller 10x2
- Stretching
- Soleus on machine
- Gastroc on hack squat
- Hamstring holding bar
- Adductors on machine
- Seated groin
Best stretch ever for my adductor issues.
- Seated glute
- Hip flexor
- Upper back on cable row

OK so today Rene tried on the shirt. He's pretty jacked but about my size, so the shirts fit almost perfectly. I love seeing people the first time in the shirt because they never have a clue what they are getting themselves into. We first tried the METAL, and he was nowhere close to touching going up to 275. (He doesn't know how to use a shirt.) At this point, he was like "This hurts like crazy!" and it was pretty hilarious. Then we put on the PHENOM! Lol. I didn't tell him it would hurt like 20x more. He also couldn't touch with 275 on this one, we tried twice. But his expressions were pretty hilarious. We got it to touch with 295, but he was in so much pain he couldn't press it up. Then he resumed his normal workout and hit 285 raw. So he has some work to do before he can really use a shirt, LOL.