Week 5, Monday
1. Freeweight back squats (kg)
bar x 9 (warmup)
40 x 9 (warmup)
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
2. Bench (kg)
30 x 9 (warmup)
40 x 5
45 x 5
50 x 5
55 x 5
63.5 x 2 (up 1kg) -------- failed
3. Row (kg)
28 x 5
33 x 5
38 x 5
45.5 x 5
54 x 5 (up 1) --------- PR!
Comments
I can still feel the effects of drinking on Saturday night.
A pub near me had some excellent strong, cloudy cider on tap (real cider, not the fizzy stuff students drink) and since I hadn't seen my mate from Oz for a few months, we got a bit carried away. I know, stupid, but what's done is done and it doesn't happen often.
I'm still weak today from not eating much yesterday, so I decided to abandon the PR attempt on smith squats and jump into my freeweight squat 'conditioning.' I'd just read most of the squat chapter in the Starting Strength book, which helped quite a lot with foot position, driving up with the hips and pushing my elbows back to lock the bar in place. Good stuff.
5x5 at 50kg was way too easy. I wanted to increase the weight, but I also wanted to see whether I get any new aches at this weight first. My stance was wider than usual, so I probably wasn't using my adductors before. I also wanted to keep the weight down whilst I get used to trying to re-rack the bar.
I have to walk backwards slowly until my legs touch the end of the bench (without falling over backwards), straddle the bench and walk back a couple more feet, then sit down and back slightly so the bar hits the posts, then drop it a touch onto the hooks. I missed one of the hooks when I was warming up with the bar! I didn't bother with a spotter today, but I'll get someone when I start bumping the weight up. I might do 5x5 at this weight again on Wednesday, then maybe go to 55kg on Friday. I don't think the volume is an issue at this weight.
Jim, the squats themselves felt good. I think my hams are fairly flexible and I can't imagine getting any lower. Balance was good too. When I was squatting in the smith, I used to pretend in my head that they were free squats and try to get the balance right, even though I knew the smith maintained the position (if that makes any sense).
Bench was as expected. I knew I wouldn't get this weight (and I deserved not to). I had a different PT spot for me than usual and he was far too keen to get his hands on the bar, coming in earlier than I'd have liked. I actually did 5 reps, but he grabbed the bar on the 3rd one and helped from there on. Then he had the gall to tell me I could have done 6 or 7 reps! I won't be asking him again.
Rows were surprising. I managed a PR! I stood up a little, but not enough for me to discount them. Cool!
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Take it from there.
