March 15, 2011 - Squat & Lite Bench
Still squatting to try to figure out my form.
Box Squats
Bar x reps
105 x 10
105 x 3
125 x 3
Took one of the boxes away, tried to squat to depth
125 x miss
Put a piece of foam on top of the box (Kuma was nice enough to lend us her bed)
125 x 3
145 x 3
Extra wide stance (Put briefs on for the rest)
145 x 3
1 inch more narrow stance
145 x 3
1 inch more narrow stance
145 x 3
Narrow stance
145 x 3
I was doing a bunch of reps and Ross came over and told me it's better to do 3 of them properly then rush through 10 of them sloppily - good point. I put my briefs on because I don't train raw in the squat, ever. I was leading back looking for my briefs for support - which is a good thing - but was wearing my hips out at the bottom. My knees still cave in at the bottom - Ross thinks I break my line to get depth (like tucking your elbows to touch on the bench) which then releases the support from my suit. I honestly have to idea what happens at the bottom of the squat - whatever it is it isn't deliberate. That's what I'm trying to fix this week though; I want every movement to be deliberate. I started to get a little frustrated by the end of it because I still don't "feel" what I'm doing - I'm determined to figure it out though.
I only benched the bar tonight. My right forearm, elbow and tricep are still bothering me and just the weight of the bar tightened it up and made it warm, so I stopped there. I'm not too worried about the bench right now. I will see how the shirt feels on Friday and if it still hurts I will just wait another week.
My head feels good this week, went through a few weeks where I wasn't feeling like myself and this week I feel like I'm back to my old self - feels good.