Saturday, July 18, 2009

Training Log - July 16-17 2009

Yesterday was simple GPP work, similar as the one 2 days before that.

Today's workout was similar as that in the template (previous log), with a change:
I decided to swap day 3's rotator cuff work with side plank holds. I overlooked this minor detail, considering that you shouldn't put rotator cuff work before additional upper body work (at least 24 hours).

As regards to last set of squats (at 63.9 kg, needing at least 3 reps, but the setup was about 65 kg):
I could only get 2 reps by doing them front squat style; front squats are inherently harder, even more so with the clean grip. I decided to reset the bar once it slipped off my left pinky (notice how my left hand is weaker in almost everything). I then without resting changed the grip to a high bar back squat grip and got another 3 reps out of me, before stopping as my lower back began to lose endurance. Being a short-limbed, long-torsoed person, my legs could at least do 1 more rep, but not without putting my back at risk. Abe was certainly around to help me out if I simply failed the rep, and he did note that my back rounded a bit while initially coming out of the hole in the last back squat.

Big difference between front and back squats: If you round your back when front squatting, the bar will just fall forward, end of story. You can theoretically lift more weight using a back squat, but it's putting your back at risk of PID.

Others:
DB Bench Press at 20 kg each hand, 3 sets of 5.
Elbow touches, 3 reps of 20 (10 each hand)
Side plank holds at 3 sets of 30 sec back to back each side.

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