Still working on the squats. As I built the weight up I realized that I was not going as deep as I should be. My hips were not getting deeped than my knees although I was going low. My stomach was touching my thighs even though the weight was centered and not on the balls of my feet. When I adjusted to go deeper with a straighter back and drive with my butt, I got caught at the bottom (I knew that I was not going to be able to get up) and had to bail on the rep. I learned that I I was safe in the Power Rack since the bars caught the barbell coming off of my shoulder. Going forward the focus needs to be on keeping my knees behind my toes.
Warm Up:
Leg Routine - Do 10 reps at half weight for warm up & form, then 5 sets of 5 reps each building to max weight.
Notes / Results:
- Weight: 195
- Time: 60 minutes
- Barbell Squats:
- Previous high: 105 with good form
- Sets: 90, 95, 105, 115, 125, 135, 145 (not deep), 135
- Deadlift:
- Previous high: 195 with good form
- Sets: 135, 185, 205, 215, 225, 235
- Machine Calf Extension:
- Previous high: 290
- Sets: (with plates) 10@45, 10@90, 100, 115, 125, 135, (machine) 290, 270
- Dumbbell Step Up:
- Previous high: 55 pounds each hand
- Sets: 45, 45
- Did 10 Burpees in between sets of Dumbbell Step Ups. Ended session at 60 minutes since I did more sets on all previous exercises.
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