Slept in today. I knew I would, even as I set the alarm last night. I just needed it.
Last night I worked on my squat position in the garage (since I have this wonderful lifting platform and weights). And just looked at my position in the little mirror I have set up (Yeah, I know, I know, but as I am the coach in my garage gym I can't really give myself cues), I had a really hard time keeping my back braced, in a deep position. It was really taxing on my upper back. I decided to set up the bar with a bit of weight and try again. My position was much much better, letting gravity pull my hips down instead of my hip flexors made the difference, although I should be able to do both air squat and weighted squat at least I felt good that my position was good under load. Worked up to 135# and was sore afterwards. Hence the sleep in.
So I went to the Y at lunch, aiming to do similar work as last night, maybe get Ben, the Y trainer who has Olympic lifting experience to watch me. He wasn't around, so I just threw some weight on the bar and tried to forcus on keeping my back tight and braced in a neutral position. I made an effort only look in the mirror directly in front of me to maintain good position. And just kept adding weight. I was doing 3-4 reps upto 165# and things were going really well, so I figured I'd see how far I could ride this train and dropped to single reps at 175#, 185# and 195#. All went up without problem.
My front squat PR is 200#. I put 205# on the bar. One of the body builder I chat with said: "Starting to get some pretty heavy weight going there". "This will be a new PR if I make it".
Down and up. I was stunned. So I added 2 fivers, 215#, I really focused on keeping my back tight. All the way down is stayed nice and straight, about two thirds of the way up my shoulders started to roll forward, but the lift was as good as done, I push through the last little bit and boom! 15# PR.
Needed that.
Last night I worked on my squat position in the garage (since I have this wonderful lifting platform and weights). And just looked at my position in the little mirror I have set up (Yeah, I know, I know, but as I am the coach in my garage gym I can't really give myself cues), I had a really hard time keeping my back braced, in a deep position. It was really taxing on my upper back. I decided to set up the bar with a bit of weight and try again. My position was much much better, letting gravity pull my hips down instead of my hip flexors made the difference, although I should be able to do both air squat and weighted squat at least I felt good that my position was good under load. Worked up to 135# and was sore afterwards. Hence the sleep in.
So I went to the Y at lunch, aiming to do similar work as last night, maybe get Ben, the Y trainer who has Olympic lifting experience to watch me. He wasn't around, so I just threw some weight on the bar and tried to forcus on keeping my back tight and braced in a neutral position. I made an effort only look in the mirror directly in front of me to maintain good position. And just kept adding weight. I was doing 3-4 reps upto 165# and things were going really well, so I figured I'd see how far I could ride this train and dropped to single reps at 175#, 185# and 195#. All went up without problem.
My front squat PR is 200#. I put 205# on the bar. One of the body builder I chat with said: "Starting to get some pretty heavy weight going there". "This will be a new PR if I make it".
Down and up. I was stunned. So I added 2 fivers, 215#, I really focused on keeping my back tight. All the way down is stayed nice and straight, about two thirds of the way up my shoulders started to roll forward, but the lift was as good as done, I push through the last little bit and boom! 15# PR.
Needed that.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New front squat PR
Other lift PRs:
Front Squat 215# Sep 11, 2013 (up from 200#)
Push Press: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)
New front squat PR
Other lift PRs:
Front Squat 215# Sep 11, 2013 (up from 200#)
Push Press: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
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