18 October 2014
Intensity Night
Intensity night had to wait a day this week. I got home from work and had water flowing all over the sidewalk and driveway and going down the road. The pipe coming off the main failed from age and was blowing water all over the place. It was close enough to the main that the Council works contractor fixed it. It took him 3 hrs to show up and an hour to fix it but it got done.
So it was a Saturday morning workout this time which worked out pretty good. There was only a few people in the gym and there was no waiting for the rack but when it came time to bench there was a guy in the way.


Squats - Reducing to triples and doubles at this point is working good. I think that some of the lighter squats made me a little complacent on bar placement on the shoulders. The rear views of some of my squats have shown the bar not being level across the shoulders. I paid attention to the bar from the time it went up off the rack until I reracked. It felt like I was letting the left side sit too low from the start. A few adjustments and tightening of the shoulders did the trick. The bar felt good and stayed good and steady on my back.


Bench Press - When it came time to bench the bench was in use and with so few people in the gym to aske for a spot I decided to bench in the rack. Last week I forgot to add enough weight to the bar and going for an additional heavy set ended up one rep short. So today it was 117.5kgs again. All my reps felt really good and I blasted right through my work set no problem. Next week is going to be a good one adding 2.5kgs..


Sumo Deadlift - No big problems here. I am feeling more comfortable with sumos and in time I might be able to get some good weight up with these. Brandon Lilly and Andy Bolton both do sumos along with conventional DL saying that they kind of feed off each other. Next week I'll add another 5 or 10 kgs.


Deadlifts - I am using the last weight from my sumos as the warmup weight for conventional deadlifts. So I ended up with 2 warm up sets and then 2 work sets. The back tightened up a little but not as bad as it has been. I just need to keep moving forward with these. A young guy asked me about deadlifting and I gave him the technical stuff about neutral back, looking forward, pull the bar back.... and watched him do a few reps. It highlighted to me again how short my arms are.....


About 7 weeks to go until the Asia/Oceania Championships.. flights are booked.....