8 October 2014
Week 7 Light night
Cowboy (Bench) Method
Finally after weeks of waiting I took my new Safety Squat Bar to the gym. I'm thinking it may need a tweak on the handles but I am going to give a good break in first. I think the angle on the handles could be a little less so you don't need to push them so far up. Its not a hard fix, just need some heat and bend them to the desired angle.
When I got my camera out tonight my memory card was not there. I think the grandkids were making movies and I forgot to check the camera. So tonight I listened to gym music.. blah.. and used my phone for a few videos. 12 videos drains a battery right down.


Front Squats- The new safety bar worked pretty good. The ends could have been machined 1mm smaller. The safety clips barely go on the ends of the bar. I'll pick up some different collars and that will take care of that. The way the bar is set up is when you push the handles up the weight pivots forward about 3 inches (75mm, 7.5cm, .075m) shifting your center of gravity. It gets you pretty upright and by sinking down you really hit the quads more, just like a front squat.


Overhead Press - I did these before the bench because there was a coupe of kids playing on the bench. 70kgs is felt heavy tonight and the back was getting a bit of an arch on a couple of reps. On my first set I forgot to change shoes and my oly shoes put me off and had me leaning forward. I changed into my flat shoes and that was sorted. I'm going to stick at 70kgs to build up some strength still.


Bench Press - just getting some work in. The shoulder is getting a twinge so I might look at my benching or add facepulls back in to hit the shoulders from a different angle.

Rows - Hard, loud and mean.... .. I think I am going to have a bruise again.. 


Back Extensions - I could feel the lower end of my hamstrings tonight, which is a good thing. It means I am getting some work in on the hammies and lower back.

A good night at the gym and looking forward to Friday's intensity work.