Tuesday 5/22/07
Squat A2G ---------------- 3x5 167.5 lbs
Bench Press --------------- 3x5 197.5 lbs
Deadlift ------------------- 1x5 225 lbs
Skull Crushers ------------- 2x8 70 lbs
Notes:
Squats went real well. I started thinking about technique again and found a post by Dave76 over at bb.com. Dave lives in Wichita Falls and has trained with Mark Rippetoe. Dave explains that Mark says when coming out of the bottom of the Squat, "Think about lifting your tailbone first. Don't push with the legs as much as you think about lifting the tailbone." I tried this little tweek and it made a huge difference. The Squats were still tough, but they felt "right". I hope this was sound advice.
Edit: I also took more time between Squat sets. I watched the clock and took a full 3 minutes between sets. I may have been rushing before and not quite ready for my next sets.
I feel like I'm back on track with my Squats and hope to do some real progressing again.
Notice my weights are in half pound increments? I found some microloading weights that allow me add 2 1/2 pounds. They're big washers that I bought locally from a supply store. They're 2" washers with a 2 1/8" inside diameter, perfect for an olympic weight bar. They weight about .63 lbs each, so four of them weigh 2 1/2 pounds. They were 2 bucks each with tax. The company is called Fastenal and they have stores all over the US. I live in a medium sized city and we have three stores here.
Here's a link to the exact washer I bought in case you want to pick some up.