Friday, February 26th, 2010 - Workout A Rippetoe's 3x5
Squat - 110 lb.
Bench - 115 lb.
Deadlift - 160 lb.
Alright, soooo long post i think. a fucking awesome workout, may wonder why as my bench has dropped so much.
Basically here is how it goes. Same guy that was there on Wednesday, there today also. Just a great guy, helped me SIGNIFICANTLY with ALL my lifts. I will start off with my squats, then Bench Press.
So Squats, they have improved a lot, and i can't definately do a lot more but now i have to work on my proper form. So i was hold the bar WAYYYYY to low, so now its right up on my traps or so, and it feels like nothing. My first 2 sets were weird, because i was NOT tight at all at the bottom of the squat. So it was quite a big problem with my breath, but also i was trying to stay straight but apparently i can have a little of a lean in my squat, but the bar has to stay CENTER of gravity to make the squat really work, which i did not know much about. And that has been my problem, its not center of gravity, so it makes it hard to get up out of the problem which he mentioned. basically when i properly put the bar on my traps, tighented up, held my breath properly, my form was significantly better and the weight was ACTUALLY somewhat heavy, not a shit load but somewhat still hard though. So i have been learning a lot, he has helped me quite a bit with my squat form, basically because he was working in so he just watched me.
Bench Press, yeah it went down a shit load. I tried 145, and i struggled, but i had him spot me. And helped me AGAIN with my shitty form. It wasn't all that bad, its just i was setting up wrong, and my chest was collapsing when i came down, and i was coming down WAYYY to fast and not exploding up. So, he showed, and taught me a lot of stuff that will help me with my bench. Basically to set up, i have to lay down flat, put my feet flat and somewhat closer to me, then put off the bar, KEEPING my feet flat, and my butt on the bench which will help the arch on my back. Then he showed me that i need to pinch my shoulders together, so that im just arched on my back, and my butt and shoulders are the only thing touching my bench so that i don't collapse. Also i needed to breath better because i was collapsing when i got down, so my breathing is better now. On top of that, i was dropping the bar like extremely fast, so i have been lowering it SLOW then exploding up, or trying to.
Next, on my bench, i WILL start doing this to help me with my form. I go down niceeee and slowly, then pause a second just above my chest, or whatever just pause for ONE SECOND then explode up. That would help me with my strength extremely, and my form so when i go back to touch and go it will be perfect.
Same as the above, he said if i wanted to, don't have to but if i want to that i could pause a second in the bottom of my squat, then come back up. Not sure, i may try a set with a pause, just to help strengthen my form and see if i want to continue with pausing in my squat on monday. but FOR SURE i will be pausing in my bench, it helps a lot.
Deadlift, nothing much to say, i really would like him to check it out except he was done his workout when i go to deadlifting, don't mind much but my form seems good i think.