Friday, September 9, 2016
60 min walk
Saturday, September 10, 2016
45 min walk
Sunday, September 11, 2016 Training
Press:
10x8
20x5
25x4
30x2
36.25x3 @9
- 4' rest
35x3 - 4' rest
35x3 - 4' rest
35x3 @9 - 4' rest
25x2 w/ narrower grip (1.5" of knurl)
25x3 w/ narrower grip (2" of knurl)
25x3 w/ wider grip (4" of knurl)
30x2 w/ wider grip (4" of knurl)
35x1 @10 with same wide grip, bit of pain in left shoulder
30x3 w/ 3" grip
30x4 @8 w/ 3" grip
Front Squat:
20x5 pause
20x5
35x3 pause
35x3
55x1 pause
55x2
65x1 (ridiculously hard, bad form)
57.5x3
50x4
DB Bent-over Rows 60# (11/11, 12/12) [+3 reps]
***
Abysmal day.
Bad form plagued my OHP sets, so I stopped in the middle to experiment with different grip widths. I also tried doing a more standard strict press instead of what I've been doing up until now: the Rippetoian press 2.0 style with the hips whipping forward to initiate the movement. I've been watching a lot of press videos and almost nobody does this who is actually strong, so it seems to be a case of Rippletoad cult behavior. As for grip width, I was previously using a fairly wide grip, about 3" into the knurling, but today I felt like the bottom was unstable. Narrower grips were just painful to hold the bar, and wider ones, while more comfortable, led to some pain at lockout. I ended up settling back on the familiar grip width. I think doing the reps in the more strict style is just going to take getting used to.
Squats went even worse. I should have known during warmups that performance wasn't going to be great. 55 felt way heavier than it should've. After I barely was able to unrack 65, I kind of mentally checked out. It's frightening how much of this stuff depends on mental arousal and how much weaker one can be when it just isn't there.
Week 22 Diet, Week 7 Cut
Back to the grind. No looking back until I'm into the 130s.