Training 11-5-07

Today was a mediocre day at work, but a good day overall. I'm trying to make a conscious effort to be more friendly and open to meeting people. In the past, I'd head into the grocery store, almost completely ignore the people around me, get my food and go home. Today at the store, I made an effort to notice the people around me and give them a friendly smile. A small step, but I felt good about it.

B

Front Squat
5 x 5 x 185

Overhead Press
4 x 130
5 x 130
3 x 130
2 x 4 x 130

Bent Over Barbell Row
4 x 165
4 x 5 x 165

Dips
5 x 5 x 75

Still doing the Crossfit Warmup beforehand, and it makes those Front Squats slow and painful. But I got a full 5 sets of 5 with 185, which I wasn't sure I'd be able to do after the warmup. I initially tried the clean grip, but it just didn't feel right, so I went back to the cross-arm grip. Form got better in the later sets. 185 again next time to solidify the form.

I had form problems on Overhead Press and Bent Over Barbell Row, which explains why the reps jumped around on those exercises. On Overhead Press, I need to focus on keeping my base stable: squeeze the glutes and abs, and keep the shoulderblades back and tight. I think I can get a full 5 sets of 5 next time if I do that. For Bent Over Barbell Row, focus on pulling back with the shoulder blades. I have a tendency to come a bit upright and shrug on the last rep of a set in an effort to get all the way up, and I need to fix that.

A full 5 sets of 5 with 75 lbs on Dips! Nothing will get you noticed in the gym like adding weight to what are usually bodyweight exercises. Guys who could snap you in half start to think that maybe you're not a complete weakling after all. 80 lbs next time.