Strength Cycle Week 10, part 1 & 2

Part 1 (5/21/09)
Warmup: not much. some squats, some hip openers, some dislocates.

Backsquats:
Warmup 5 x 45#, twice.

5 x 55# , 65#, 65#(uneven weight left & right)

This week was a moderately successful return to focus on form after last week's ugly results. I've included some footage from last week in the video below to show the progression.


Bench Press:
Warmup: 10 x 45#

3 x 55-55-60-65-72(f rep 1)

Everything just felt heavy and awkward. It was not a particualrly good lifting day.


Part 2 (5/23/09)
Warmup: jog .25 mile on treadmill, mobility exercises, a few reps of 30# snatches. A few attempts at 45# snatches - turned into 45# shrugs.

Deadlifts:
warmup: 10 x 30#, 10 x 45#, 5 x 95#

5x 115, 120, 130 - got it!

21 x 100# - got it - pr - this is where i was stuck before i had to go back down in weight when i discovered how to use my hamstrings.



This is only video of my heaviest attempt. My form has cleaned up a lot - but I have got to figure out how to keep my knees from buckling.

Presses:
warmup: 15 x 15#

3 x 40#, 45#, 50#, 55#, 60#(f rep 2)

21 x 40# (14, 7)

I am still struggling with my form on these. I don't always get my head through fast enough - particularly when i get tired. ... apparently I somehow skipped 21 x 37#. I think I will go down and try that weight next week.