Wednesday, January 9, 2013

Tuesday's Bench press and squats

It's Resolutioner Season, so I waited until late to go to the gym. Even so, no squat rack available so i benched first. 1 x 10 x 45, 1 x 8 x 65, 1 x 5 x 85, 1 x 5 x 90, 2 x 3 x 95 sorta pissed at this. Bench is so freaking hard to progress steadily on. But so are all of the lifts I guess. 1 x 2 x 95, 3 x 5 x 85. Squats 1 x 12 x air, 1 x 10 x 45, the gym still had a lot going on and I was wondering if I would be able to get my head in it. For example, right behind me a couple of gym-goers and an attendent had a long, lively discussion about Justin Bieber's music, which culminated in his song coming on Sirius, and them singing along to it. I dare anyone to get their fierce lifting face on while that is happening. Edited to add, except T-Bone, who apparently does this on a regular basis and is much stronger than me.

Resuming squats, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, put 115 on the bar, and made a conscious effort to squat as if SS coaches were watching and critiquing everything, 1 x 5 x 115, 3 x 3 x 125, 2 x 5 x 115. Tough, but okay. I focused on getting a good deep breath for each squat and driving it up, as well as trying not to let my knees slide forward. What do you know, it helped. The thing about good form is, it's hard to do but it makes the exercise easier if that makes sense.

Tonight will be focused on deadlifts. Warm-up 3 x 12 x hyperextensions alternated w 3 x 12 x push-ups. Power snatch with the bar, turn that into overhead squats, then deads.

Holy crap I am dead tired. Had to rush the workout to get to my nephew's birthday party, then when I got home needed to walk and take care of the pets. Tonight I alternated push-ups and hyper extensions, 3 x 12 of each. Power clean 2 x 5 x 45 to warm up shoulders more, power snatch 2 x 5 x 45. Overhead squat 2 x 5 x 45, 2 x 5 x 55, 1 x 4 x 65 and I felt ready to deadlift. Deads were 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155, 1 x 1 x 165, 2 x 1 x 175, back felt rounded, another rep at 165, 2 x 3 x 155 and out.

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