Monthly Archives: August 2012

Perfect is the enemy of good

8/15/12

Squats

265x5x2

Press

140x5x3

8/17/12

Squats

400×4 (reps PR)

Bench Press

240×3

Hit a pretty easy 400×4 on Friday. I think I could have done 5 but on the third rep my knees came forward and killed my power out of the hole. I’ve been using the “Bounce” cue with pretty good success. The only problem is sometimes my knees come to far forward. I bounced the shit out of these reps

Trying something new on deadlifts. Instead of the Mark Rippetoe technique where you get your hips in position then keep them there and get your back extended by cranking your chest up (I’ve had so much trouble with this) I’m cranking on my chest and my low back and lower my hips just enough that my back locks and my hamstrings are taught.

I understand that Rip’s is efficient, but the perfect is the enemy of the good

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Squatting with sunburn is not fun

8/10/12

Squats

395×5

Bench Press

235×4

Deadlift

290×5

8/13/12

Squats

350x5x5

Bench Press

200x5x5

Friday felt pretty fucking amazing. The Saturday prior I trained at CrossFit Oakland under Tom Campitelli. I only made 4 reps on the squat intensity that day. He said it was due to lack of stretch reflex from cutting it off a little high. He was right. This friday I cued “Bounce” on all of the reps and was able to make all 5. I’m hoping to be able to continue this fives progression into the 400s and upward.

I was only expecting a triple on my bench intensity but was able to grind out a fourth. Surprised me.

Tom had me deload on deadlift when he saw how hard it was for me to maintain lumbar extension. Had me start doing hamstring stretches everyday to help.

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Five by Five by Five by Five by…

7/31/12

Squats

340x5x5

Press

140x5x5

After last friday I decided to drop the ID weight this week and so a drop in VD follows suite. In the future, I think what I’ll do is just switch to 5 singles across and run those into the ground first before deloading. Filmed all five sets of my volume squats. Might find it interesting to watch:

Set 1

Set 2

Set 3

Set 4

Set 5

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