4_2_2010

Training:

Work-sets only

Squat: 185X5X3
Press: 135X5X3
Deadlift:275X5X3

I have been working hard to improve my flexibility and and squat technique. This unfortunately means pretty light weight. My last time around I worked up to a squat of 275X5X3. They were of course pretty ugly and several inches high. Even so, 185 feels pretty light... yet it is still pretty much at the limit of what I can handle with good technique. It would be nice if my ego had an off switch.



These squats look AMAZING compared to what I was letting myself get away with before. There are, however, still some obvious problems. Most notably, my knees collapse a bit in the bottom, which is connected to the more general problem of losing tightness in the bottom. I need to improve flexibility so that my knees more naturally track out over my feet through the entire range of motion and I need to stop being such a sissy and try real hard to stay tight all the way down. In addition to this technique issue, it looks like a couple reps might be a little bit high. I believe this was on accident and does not represent a systematic flaw. I will, however, be paying very close attention to depth as I progress.

The presses looked pretty good. The grip is a bit wider than I am used to but it felt pretty good. My major problem is excessive layback under heavy load, which I think I did a decent job at avoiding on these sets.

The deadlifts look okay. I don't like lifting barefoot but the heel on my weightlifting shoes makes my back angle essentially horizontal if I wear them. I need to find some flat soled lifting shoes. I have mixed feelings about the belt. I feel like it gets in the way of taking full breaths. Maybe I'll try opening it up a notch. Aside from that, I just need to be patient in my start position and really be careful to squeeze my chest up on every rep.

Nutrition:

I've been eating well but drinking too much. I guess that's what I get for living with two ex-frat guys. I'm getting about 4000 calories and between 200-300 grams of protein per day. The weights are still light enough that I don't need to be putting away a gallon of milk a day to facilitate recovery but it might very well get there. Eating is so important to this type of training and I bet that I will need to get my calories up to 6000 per day with 300 g or more of protein. This is just my intuition of course. I'll ask John Schaeffer about it when I meet him at the upcoming Starting Strength Seminar at the Wichita Falls Athletic Club!!!