Training 11-15-07

The Day the Squats Died...

A

Squats
4 x 205
2 x 5 x 205
3 x 205

Squats - focus on form!
3 x 7 x 135

Bench
5 x 5 x 225

Deadlift
3 x 5 x 275

Pullups (underhand)
2 x 5 x 40
4 x 40
2 x 3 x 40

Squats were just plain terrible. Even when I got a full set of 5, the form was atrocious. I've decided to go all the way back to the beginning, a la Starting Strength. I started with an empty bar, and added weight in 10-pound increments until I got to a weight where my form was not absolutely, 100% perfect. I then did 2 more sets at that weight, and called it a day.

From here on out, that's what I'm going to do. Focus on form above all else, gradually increase the weight ONLY as long as I can do so with perfect form, and drill it into my head. Also, no more Front Squats for at least a few months, until I get the motion of a perfect Back Squat burned into my mind and body for all eternity.

Bench was solid, only arched on the last rep of the last set. Also kept my head off the bench for most reps, which is good. 235 net time!

Deadlifts were ok, but the back rounded on the 4th and 5th reps of the last 2 sets a bit. Could be because my glutes and hamstrings were already worn out from so many Squats. 275 again.

I used up all my time on Squats, so I only had 8 minutes before the gym closed for pullups. Rest was minimal, so I expected to lose a few reps compared to last time. Stay at 40 for now, and I should be able to get all the reps next time, with adequate rest.