TrainingSQ 2x115
FS 2,3,3x102 (PR)
SQ 3x6x95
BP 2x6x77.5,1x5x77.5 (CG), 3x5x62.5 (Wide grip)
RDL 3x120 (PR), 8x95 (PR)
~20 dead hang chins
Exhausted. I finally got around to fixing my floor problem. My floor tiles are uneven and sloped, and this makes it hard to squat properly. So today I spent like 3 hours trying to fix that. I got some concrete slabs and laid them out. I dunno how I spent so much time on this but I wasn't sure how to solve it - so just walked around looking at stuff I could use. Decided against wood cos it would get damaged. Anyway tomorrow I gotta level the slabs but I just squatted on them today even tho they wobble atm.
<![CDATA[<a href="http://www.youtube.com/watch?v=stHk19vySbw" target="_blank">http://www.youtube.com/watch?v=stHk19vySbw</a>]]>The new floor is so much better already but it changes the pin heights and things. I fucked up my first set of front squats cos the pins were too high (i had try to adjust them prior but it still needed to be one hole lower). Caught my 3rd rep on the pins and failed it. Sucked. So I did one more set to make up for it, and form was kind of iffy today anyway. I think the 2-3 hours I spent on my feet mighta contributed to that.
Then came backsquats - oh I forgot to mention, Lance is spot on about my form breakdown, the heavy set of 115 had the exact failure mode Lance predicted - I got GM - letting my lower back power the lift since my legs wouldn't. Hmm. Next week probably go with 112.5kg and try to get THAT with good form and just add reps for the heavy set over the coming weeks. I think 120x3 with GOOD form would be nice as a short term goal.
Backsquats, on the 2nd set, I strained something in my groin. I worked thru it, it's not painful or anything, just has that pulled/strained sensation. Got all 3 sets, my form is good for the first 4 reps, and the 5th was ok but 6th borderline. I guess as fatigue sets in, it starts to resemble the form breakdown I saw in the heaviest set.
Then bench, this changed too with the higher floor. I found it more comfortable esp with my legs higher up now (the floor underneath my feet is not raised). I like it, I could stay tighter that way. But i still couldn't get all 3 sets, the last one only managed a 5. Next time reset 1kg back and take smaller jumps. Maybe 1kg? We'll see.
RDLs, i misread my log and went for 3x117.5, which is what I had done last time. So repeated it with 120x3, this was ok, just my grip strength sucked today and even warmups felt heavy in my hands. The bar kind of rotated in my hand on the 9th rep of the set with 95kg and I put it down.
Oh and I stupidly tried to clean 60kg off the failed front squat but the bar was a bit too high to clean properly, and I managed to fail halfway and then bang it into the pins. Might have bent it badly. I spun it on the pins and it was def wobbling. It's a shitty cheapy bar and quite old now and I have been thinking of replacing it but i'm not going to spend a lot of money on a bar - i'm not a professional athlete or anything so spending $500 on a barbell isn't happening lol. May just get another cheap one and then treat it really gently, for my goals I don't see it getting too much of a beating. I'll use it for squats and presses only.
And yeah the workout was too long, I didn't risk sprinting with my groin strain. next week do RDLs on monday, friday workouts are too long
