12 Jan Dan Dalenberg | XPC- WK8 | SQ/DL
Struggled a little bit during this session. All the work got done, but it wasn’t the best day for sure.
Mistakes made:
- Approached this session a little too relaxed. Focus wasn’t great.
- The work was a little heavier than it should have been. 80%=645 and my last warm up will probably be 670. I should have taken the doubles down to 635 and done the reverse band set at 670.
- I should have had someone wrap my knees for me. My usual guy wasn’t there so I ended up doing it myself. Less than ideal, should have taken the time to teach someone else how.
Squat-Â 80% x 2 x 2, Last warm up with reverse band x 1
655- First set. Balance was off pretty bad. All over the place at the finish of the first rep.
655- Second set. Just a single this time. Much better.
695 x 1 with the band. Better again, but not as snappy as I would have liked.
Deads-Â 315 x 5 x 1
Something I like to do here is pull these deload reps double over hand. Tiny bit of grip work but more importantly protects the biceps. I know it seems like a really small thing, but how often do you hear about a lifter tearing a bicep deadlifting? All the time! Might as well reduce the risk when I can.
[wa-wps]
Pause Squats– 315 x 3 x 3
We always use the buffalo bar for this. That bar is really helping save my elbows and shoulders. If you are looking for a specialty squat bar, I think this is one of the best you can have in your arsenal.
Abduction/Adduction-Â About 100 reps in each direction. Didn’t pay attention to the weight I was using.
My groin/hip flexor on the left side did not like the squat work from this session. Some preventative work.
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