SS – Week1 – Day2B

Wednesday, January 20th, 2016 – 36 deg F, sunny with a little wind

Jump Rope
Agile 8
Squats:  3×5@45 + 3@65 + 2@90 + 3×6@115
Press: 5@30 + 3@45 + 2@55 + 3×5@65
Power Clean: 5@45 + 3@50 + 2@60 + 5×3@75

Agile 8 was more strenuous today.  Foam rolling the IT bands were not pain free.  Body was achey.  Actually broke a sweat while doing the mountain climbers and groiners.

Squats were pretty solid.  I really focused on making sure my rear end and shoulders were going up in unison from the hole.  I realized this morning, half-awake, while my mind was wandering, that my lower back lordotic arch is not going to improve if I don’t also try to improve my back posture.  I have pretty long legs compared to my torso and so my natural back angle position in the hole is more horizontal than vertical.  When the weight gets heavy, I think I overcompensate for the forward lean by arching my back into lordosis to prevent me from falling forward.  However, I think this is not the solution.  I need to maintain a SLIGHT lordotic arch, and instead of hyperextending, focus on keeping my abdominal core super tight and cue’ing myself to drive my rear and shoulders up at the same time.

Squat TL;DR – tighten core when driving up from the hole; keep shoulder and hips moving up in unison

Top set of the presses were difficult.

Tired to write the rest.


SS – Week 1 – Day1A

Monday, January 18th, 2016 – 28 deg F, little windy, clear skies

Jump Rope
Agile 8
Squats:  3x5x45 + 3×60 + 2×80 + 5×115 + 2x5x105
Bench:  3x5x45 + 3×65 + 2×85 + 3x5x95
Deadlifts: 2x5x65 + 2×95 + 5×115

Starting from scratch.

Jump ropes to get the blood flowing and warm the body up.  I quickly found myself sucking in pretty big gulps of air with just ten to fifteen consecutive jumps.
After the that, I went on to do my agile 8 stretches.  Surprisingly, the stretches didn’t wear me out that much.  Just thinking now, though, I just realized I forgot to do one of the stretches (fire hydrants).

Squats weren’t bad.  The weight had a light heaviness to it, but nothing that got me nervous.  I was able to break a sweat.  Grip width started wider then progressively went narrower as my shoulder got some more stretch.
Bench reps were somewhat difficult.  I’m encountering the same old issue of my right side working harder than my left side.  Managed to crank out all the reps.
Deadlifts were pretty easy, nice and light.