11-22-2012 Workout

SQUAT
Set 1: 45 lbs x 10
Set 2: 135 lbs x 5
Set 3: 135 lbs x 5
Set 4: 225 lbs x 5
Set 5: 275 lbs x 5
Set 6: 315 lbs x 5
Set 7: 315 lbs x 3
Set 8: 315 lbs x 3
Set 9: 315 lbs x 3
Set 10: 315 lbs x 3

This was a form day. I am in the process of widening my stance to take advantage of my body’s natural leverages. In order for me to improve my numbers I need to do it. I am widening my stance, dropping the bar lower and changing my hand position. Today’s session was experimenting with the new style, tweaking it and adjusting each set per feel.

I discovered a few things. I have zero speed from the hole. 315 is light but in the hole I move about as fast as a turtle, that needs to be addressed. I can go wider with no discomfort given that my toes position is correct and I can lower the bar on my back further than I thought.

SNATCH GRIP DL
Set 1: 135 lbs x 3
Set 2: 225 lbs x 3
Set 3: 315 lbs x 3
Set 4: 405 lbs x 3
Set 5: 405 lbs x 7
Set 6: 455 lbs x 3

From below knee height in the rack. A good exercise for finishing the glutes and upper back off.

LUNGES
Set 1: 20
Set 2: 20
Set 3: 20

Bodyweight walking lunges.

WEIGHTED 45 DEGREE BACK EXT
Set 1: 10
Set 2: 10
Set 3: 10

Mini band resistance added

MID BACK SHRUGS
Set 1: 405 lbs x 12
Set 2: 405 lbs x 12
Set 3: 405 lbs x 12

PREACHER CURLS
Set 1: 95 lbs x 10
Set 2: 95 lbs x 10
Set 3: 95 lbs x 10

DECLINE SITUPS
Set 1: 20 reps
Set 2: 20 reps

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