Tuesday, 1 April 2014
40 min, 225 lbs
[I have no idea what's up with my weight. I've just taken too many inconsistent weighings over the past few months. I guess I should ratchet all my estimates down by 8 lbs. I don't even know. I was over 230 in February, but I drop weight very easily, and the body always tends to its natural functional weight. On the bright side, this means I'm that much closer to cleaning my bodyweight and that much closer to a double-bodyweight back squat! I got pretty close to a double-bodyweight deadlift back in Taiwan, if I did not in fact hit it. And then if I used straps...!]
Warm-up (6 min.): motions, stretching, shaking
CL: 5, 4, 3, 2, 2 @ 155, 175, 185, 190, 190 lbs
MP: 5, 4, 3, 2, 2 @ 135, 140, 145, 150, 155 lbs
Pendlay row: 5, 4, 3, 2, 2 @ 155, 175, 195, 205, 215 lbs
CLSQSQ: 5 @ 135 lbs
+ + +
Compared to my projections from yesterday, I did one set less volume. I think next time I will do six sets via 4, 3, 2, 2, 2, 2 reps. "Large and low." I felt a bit distracted when I got started. Maybe I'd had too much coffee and vitamin B. Setting good form on the clean, however, is a great way to get focused. Posterior chain to the rescue! The "CLSQSQ" was something I threw on at the end, for kicks. I really liked the speed of banging out two FSQ after a CL.
SMILES: Felt good to go heavier on the row. I may have gotten a PR for the standing press. Meh.
FROWNS: I still struggled with getting my hips forward quickly enough on the CL. My years of rowing experience are helping me, though, since a clean is basically a vertical rowing stroke. Starting slowly from the floor actually helps (good video, great music). I was annoyed to find that no bar at the gym has freely rotating sleeves. That makes the plates stick and totter at times. I think I'll need to curtail my urge for MOAR WEIGHT in order to focus on speed and tight hip-extension.
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