3 x 5
Originally:
Back Squat
3 x 5
Compare to 02/16/10.
Shoulder Press
3 x 5
Compare to 02/20/10 or 02/12/10.
Set-up for the Lumberjack 20 (12/07/09)
3 people, 6 barbells, 6 dumbbells, 3 kettlebells, 3 plyo boxes,
2 mats, 3 pull-up bars, 1 chalk bucket, lots of bumper plates
Posts
2 comments:
CFE: Run 30 minutes. Went 3.2 miles.
1% incline. I realized when I got to the gym, it's WARM ENOUGH TO RUN OUTSIDE! It's freakin 22 degrees so why am I planning to run inside? Anyway, at that point I had no choice b/c I only had a tank top and shorts but...next time, next time...=)
Interesting...my hip only hurt for the first mile or so. Then it was like it got warmed up and it was fine. Weird. So...I'm going to keep running and just...warm up better before I start.
My goal was 3 miles, so I'm happy with this.
Due to my left wrist, I did Zercher squat 3 x 5 instead of back squat.
Zercher Squat 3 x 5
45-5
135-5
135-3
225-3
275-2
-----
315-5
315-5
315-5
I'm not entirely sure I do this correctly. I probably do it nearly right, but I wonder if I can tweak this somehow. Currently, I have to stop when the bar reaches my thighs, which essentially places me at parallel, and my hip crease might even be a bit below the top of my knee, but it's hard to tell on the video. At any rate - that's one problem, but I don't see much of a way around it without surgically altering the length of my upper arms.
Also, coming out of the squat, my legs tend to get "out of" the squat earlier than my back. I suppose one could argue this is good hip drive, and it might be, but it also caused (at least this time) the bar to start rolling forward in my arms a bit. If it stays put, the direction of gravity and the direction of my lower arms (and upper) are nearly parallel. However, as the weight rolls, it forces my lower arms into a slightly more horizontal position, which means that the weight starts (ever so slightly) to actually sit on my lower arms, instead of in the crook of my elbows. I'm pretty sure this is bad as our bones can't support as much weight when the load is perpendicular to the length of the bone, so it has me concerned.
Although this squat is very uncomfortable for me, I have no lasting pain, so maybe my concern is unfounded. This was the first time I've ever been concerned about the whole "load perpendicular to the bone" situation" and perhaps I can mitigate that by trying to stay a bit more vertical. Also, I hope to be back to back squatting soon anyway, so maybe this novel is a moot point.
Shoulder Press 3 x 5
45-5
45-5
85-5
105-5
125-3
-----
145-5
145-5
145-5
Then Becky and I went to Urban Active and did a Tabata Run (since I didn't do the running I was supposed to do in the morning).
8 x 20:10 at 12% incline
7:47
7:47
7:47
7:47
7:47
7:47
7:41
7:35
A few weeks ago, I used 7:53 the whole time, so this is faster. I need to to get it down to 7:00 or faster.
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