Sat Jan 14 2012 Squats
Pretty Powerful Training Log
Sat Jan 14 2012 Squats 1/13 Meet Prep
Cambered Bar Box Squats
bar x 3 x 3
75 x 1
105 x 1
145 x 1
165 x 1-shaky didn't keep my back tight
195 x 1-beautiful!
195 x 1 *
*-didn't push my knees out-felt my right knee come in. I should have been mentally tougher and told myself to get tight and do it again with more weight but essentially backed off. Never Back Off until I'm really done. I know better.
Worked on my arch and squatting glutes back first not straight down.
Deadlift-Speed Pulls Yellow Bands +145 x 12 w/ less than a min rest (the time it took for my partner to setup & lift)
GHR 12lb Med Ball-4 x10
Single Leg Rev Hyper + 45lb
Right Leg 3 x 10---Left Leg 3 x10
Back Hyper + 20lb Med Ball
4 x 20--the last 3 -5 reps were more difficult than should have been. Perhaps my low back is weak?
Rehab Green Band Knee Ext 4 x 20 each leg
Abs
Happy I still have 12 more weeks to get my lifts right (and my mind right!) Disappointed because I should have kept pushing myself on the squats. I'm still gun shy from my knee injury. I know I can't be afraid of re-injury when I get under the bar. I want my squats to be technically flawless and automatic. Right now, I'm still going through visualizations before I squat and talking myself through the setup and descent.
Need to get stronger, lighter, and tighter every day.