Back Squat – 135#, 140#, 145# for 3x5
Leg Raise – 3x5 (no extra weight)
Bench – 125#, 125#,120# for 3x5
Incl Dumbbell Row – [email protected]
# for 3x5
Power Clean – 95# for 3x5
Seated Dip – 100# for 3x5
Adduct/Abduct – 150# for 2x5
Skipped Ankle Evert/Invert for time.
Squats felt GREAT. Keeping focused on the cue to pull my scaps back to make a shelf seems to have been helping me. I dunno if I'm actually making a shelf; but I think the cue helps me keep my upper body taut.
I was supposed to only do 90# on the clean tonight, but it's much easier to add two 25s to the bar than root around for all the other shit. And what I noticed is, just this small 10# jump in weight was enough to move past my technique. I can muscle it, but the timing etc is not all there. Not sure if I need to drop back in weight; I'll try this same weight next time, see how it goes.
I love the seated dips. It's a range of shoulder motion I haven't been engaging at all. Also I did my exercises in nice pairs tonight: Bench and Incline Row, alternating for 3 sets of 5. Then Cleans and Dips, alternating. My workout felt nice and organized.
There was a chick at the gym last week, in the squat rack next to mine, who was doing a couple exercises I hadn't seen before. In one, she started in a lunge position, with a plate in each hand (gripped by the handle). She jumped and switched her feet, landing in the opposite lunge. That looked cool, and hard. In the second, she loaded a bar in the deadlift position, and jumped in the air. That one was very much like the first half of a power clean: looked like something you might do on your way to learning the power clean. But she did more reps per second than you can do in the clean
Explosiveness training, I guess. Looked like good stuff. If I coached a basketball player, I might use these. I can also see how these could be helpful for karate. Maybe for judo, too? Notice that I've only been able to get to the gym once a week for the past month, and I'm eyeing other exercises that I could add to the program I'm not doing. Still, I'll keep these in my mind.
Goal this week: a second session of lifting.