Monday March 23rd/2009

Weight: 190.5lb

Pin Squats
bar x 8
135lb x 5
155lb x 5
175lb x 8
195lb x 8
215lb x 8

Well I decided that I've actually been squatting *too* deep if thats possible... My A2G squat is like 5-6" below parallel. I think I've been losing alot of control and really bouncing out of the hole. So we set up the pins *just* below parallel and started practicing at that. I need to get my control back.

Free Squats
175lb x 8

Using the same depth, I just did a little practice at hitting just below paralell using very slow tempo and staying as stable and tight as possible.

Rack Pulls
135lb x 1

No go today... too sore still. I think pulling is still out for another week. I may be able to do some light flat pushing next workout. We'll see.


Back Extensions
bw x 10
bw + 25lb x 10
bw + 35lb x 10
bw + 45lb x 10

My back gets so pumped after this and its almost painful. It pretty much stays locked up until I do some ab work and it releases.

Cable Crunches
130lb x 12
150lb x 12
170lb x 12
190lb x 6

Well I havent' done these in a long time and I've definately increased in strength. I can do the whole stack now.


Thougths
Well, my shoulder is getting better but its definately not 100%. I'll keep on just feeling out what I can and can't do. I'm definately not going to do anything that causes pain because I'd like this to be healed sooner than later.

IW