3-17-14 – Improvment & Lesson Learned

Well, today is the day. The most amount of weight I’ve ever done for as many reps as possible. Slightly timid and nervous, I pushed that aside and only focused on that final set. Strangely, my first working set felt heavier than it should have. I think it was only because there was such a large jump from my previous warm up to that working set. Nevertheless, I moved on to my next working set, this time wearing a belt. This set was at 85% (220 lbs.) and felt significantly easier than the previous set of 5 (195 lbs.) Next was it. Next was my final working set, the AMAP. Set at 95% (245 lbs.), I was ready. Perhaps I was too ready, though. I walked up to the bar really hyped, but didn’t focus enough on my actually form. My knees shot in slightly and towards my final reps my chest felt forward. After the training session, I showed Mike the videos and he agreed that my knees caved in a lot and gave me very useful advice that I plan on applying in next week’s squats. I’ve been considering including SSYB good mornings into my program like I used too to prevent my chest from falling forward. Overall, it went very well and instead of fighting for just 5 reps like my program said, I nearly doubled it with 9. In my mind, I’ve been showing great improvement, considering I can only train legs once a week and a merely 45 days prior, I could squat 280 for one rep.

Warm Ups
Tire Jumps 2 x 10
2 x 5 - 105, 130
155 x 3
Working Sets
195 x 5
220 x 3
245 x 9 (as many as possible)
Sumo Deadlifts 4 x 5 - 225, 255, 255, 255
Tire Step Ups w/ Dumbbells 3 x 12 - 45
Dumbbell RDLs 3 x 15 - 50
Band Spreads 4 x 25
Reverse Hypers 4 x 10 - 135
Calf Raises 3 x 20 - 135
Abs x 4