Thursday, November 13, 2008 by Rebecca

5 x 5 (mostly)

Front Squat x 5
45-45-55-65-65-65-65(f)-65

Bench Press x 5
45-45-55-65(f)-65(PR)-65-65(f)-65(f)

Ow. 65# is heavy, and I will definitely not be moving past this weight in either exercise next week.

With the front squat, if I stayed really focused, I could get through all the reps, but if my attention wandered at all, that was it. I failed on the first rep of round 2 just because I stopped thinking about what I was doing, so I counted it as a false start. I failed on rep 3 or 4 of round 4 when I tried to power through feeling light headed instead of standing and breathing through it before I started the next rep. (Dumb).

Tom - one of the frequent weight-lifters we've become friendly with - gave me some good tips on my squat form - unfortunately, it was after I was done with all of my sets. ... I'm drawing a bit of a blank at the moment on what exactly they were though ... Crap! ... the main thing I remember is "use a wider stance". I had been using a stance that was just about shoulder width. He said that I wasn't keeping my back up and pitching forward as a result, causing me to do more work with my back than my legs, and having my legs further apart would help. I tried a couple reps, with an empty bar and it felt like it probably would work better - if I weren't already totally knackered. He also said that I wasn't staying tight all the way trough the movement - that - like with the bench press - everything should be tight all the way through the movement.

The Bench Press was ... HARD ... and it hurt my ass. I'll say that again. I hurt my ass doing bench press. LOL - WTF? Well - here's the thing - I had to clench everything to get that bar to go up, and my right hip/glute cramped. A bit.

The sets I failed I always failed on the 5th rep - i just couldn't QUITE eek out that last bit of effort. Many thanks to my excellent spotter (Daniel <3>:-p)

1 comment:

Melissa Byers said...

For me, the FS is all about keeping the elbows UP. When you're in the hole, the elbows should lead the ascent. That keeps your chest up too, by default. Like you, I have to focus 100%, or I fall apart with these. They're easy to lose. If you keep working them this hard, you'll add another 10# in no time.

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