CMinOZ

So last night was squat night and I was ready for it - or at least I thought I was...

Just an update on the diet - all is still current as per previous diet log though I will be changing things up next week for a 10 week trial. We will begin with 40%P, 40%F, 20%C and the following week change to will drop my Fats by 10% and spread the 10% across C & P - keeping cals the same though increasing volume of food to hopefully keep growing but leaning out some more - I am about 13% still though gaining weight slowly but surely - I weighed in at 98.5kg last night.

I am also changing up my supps and gonna add some GABA before bed - has anyone used this - is it just BS?

Anyway, onto the workout...

Squats - Warm ups - Oly bar for 20, 60kg for 15kg, 100kg for 10

Work sets - Sixes

120kg
130kg
140kg
150kg

then the fun began - I was programmed to do 2 reps at 160kg - I know I can do this but it is at the upper limits. Anyway, first one was OK, not great form but I got it up. The second was totally f*cked and I bottled it at the bottom and my spotter helped me up.

After a good 10 minutes reviewing my form with my coach and the gym owner, a champion powerlifter we ascertained that two issues were stopping me from getting these reps - neither of which was strength.

The first was my set up - belt needed tightening a bit more so I could press my stomach against it, so out came the screwdrivers. Next was the positioning of my hips at the top of the movement, I was bracing the weight through a straight back and therefore my hipsand torso were folding at the bottom, which is of course the weakest point.

Secondly, due to being a bit of scaredy cat I was not going low enough, I would get to paralell though needed another inch or so at the bottom to use the natural rebound - though I was stopping at paralell and then trying to drop the extra inch which is nigh on impossible.

So, we went back to the set - First rep felt brilliant, straight down and straight up - good agression and positivity.

Next rep, I was too confident, not agressive enough and forgot everything that I had done in the rep before, which saw me fold in the pocket and collapse, thank goodness for safety bars... next week?

On we went to Military presses,

Warm ups then

95kg for 15
105kg for 10
115 for 5

Wide Grip BB Curls - I have been having problems with my shoulders and the wider grip on the EZ Curl bar reduces the pressure on the shoulders.

Had to go lighter because of the reduced leverage though.

Warm ups then

35kg x 30
40 kg x 20
45 kg x 15
50 kg x 10

We had to leave it there for the night as the squat session had taken us past time.

I will get that squat next week