1 Hour 20 Minutes
1)Squat
(50%)195x3
(60%)235x3 x3
(70%)275 (belt)x3 x3
(75%)295x2 x2 x2 x2
2)Bench Press
(55%)160x3
(65%)190 (wrist wraps)x3 x3
(75%)220x3 x3 x3 x3 x3 x3
3)DB Flys
20x10 x10 x10 x10 x10
4)Good Mornings
125x5 x5 x5 x5 x5
5)Lever Crunch
10x10 x10 x10
Notes: Weights didn't move super fast today, but I think that's to be expected after working up to 95% 2 days ago.
The guy whose state deadlift record I'm going for is apparently going to be at the meet, so it should be fun to face off with him. He's got about 80lbs on my squat and 70lbs on my bench, so I clearly won't have him in those or the total, haha.
-Matt
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2 comments:
Ehi matt,
i saw your skill evaluation.
As a coach i could not be fully agree with your analysis. I not sure the "not so good feeling" could be caused by too long plans. (try to understand my english).
In every of your lift (already from 80%) there are some little/big mistake that a lifter of your rate and, above all, a lifer who trains with sheiko or similar shouldnt do at all.
1) with 80% in squat you should be perfect, even with 40° fever. You loose your hams and all the back chain every reps. When you train with liter weight and in normal training your first idea must be "i must be perfect" the second "i must be fast", and the 3rd "i must be the same every single lift, not change a move. Are you doing it?
2) in bench press (in every reps) you go down with too close elbow and (in every reps) you open that to go up. Now take a look at the best llifters in the world, (belyaev, kazakov, hoop) they moove the entire arm only up and down, NO side movement, that means that you are waisting kgs, waisting power, waisting speed. Again trainig sheiko means traning perfect. If not it is better to do oder.
3) deadlift: good speed, but pay attention on your knee. You take a little forward and some IPF judge could redlight you. This casued by a too arched back till very light weight. Keeping straingt back (tille, let's say 80%) means that you are using the right muscles and strenghening the right muscles. Not to forget is a great deadlift for your age.
I hope not to have been too boring with all this tech. I train many Junior and the mistake are always the same. Keep on, you could do very very well.
Hi,
Thanks very much for your feedback.
What I meant in what I think you are referring to in the first part, is that the weights at 95% did not feel as light here as the last time I attempted them, but I felt that it was because I was simply proportionately stronger last time due to 8 weeks of training rather than 4 weeks before the skills evaluation.
1)Ideally, you are right...it should always look the same. This is my second time squatting without the use of the mirror, and I think that this contributed to some of the shakiness in form seen here. I will be training without a mirror from here on out.
Do you mean I'm losing the tightness in my hams, low back, and glutes? I just recently added heeled shoes (rather than flat) and it's certainly shifted the load a little further forward onto my quads.
Not sure if that's what you are referring to?
2) I use a somewhat narrow grip in order to protect my shoulder, and as a result, I think it requires more of a tuck to get into the right position. I just looked at Hoop's training videos and it appears that he uses a similar amount of tuck on his closer grip work. I have, however, been losing focus of staying tight in the bottom of my bench and I believe it's causing me to flare my elbows too early.
I've always found it easier to push toward the face rather than in a straight line once I hit my sticking point.
3) You are very right here. This is something that I have been working on and I'm not exactly sure what causes it. I've never missed a deadlift at lockout (only below the knees) so it's not like I really need the forward knee movement. It's something I'll watch out for.
I had been considering this recently actually. At times, I become too lazy and fall into my technique that I use on heavy deadlifts, but I realized that I should be using a low hip position (with more knee bend) with lighter weights and let the form adjust itself as the weight gets heavier. Is this what you are saying?
And thank you for the compliment.
It was not boring at all. I am always looking for ways to improve, so by all means, if you have any more advice, don't hesitate to send it my way.
Thank you again,
Matt
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