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
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