Tuesday, October 23, 2012

Max Effort Lower - Good Mornings!

Weight 214.6

Good Morning - 135x2x10, 225x5, 315x3, 365x1, 405x1, 455x1 belted
Back Squat - 135x5, 225x5, 315x5, 405x3, 455x5, 405x8
Shoulder Supported Barbell Hip Extensions - 225x10, 315x10, 405x10, 495x10, 545x10
Single Leg Leg Press (45 degree sled) - 405x3x12
Glute Ham Raise - bodyweight x4x8

Mixed bag in the gym today.. Hit a 30 pound PR on good mornings, which was the high point of the lift. I need to work on sitting back more in my squats to take advantage of my hip strength. Still trying to figure out what exactly I'm doing with my squats. Due to a recurring back injury I'm trying to take my squat technique from a narrow stance, heel elevated, ATG Olympic squat to a wider stance, flat-footed, to-parallel powerlifting squat.
Today the goal was to hit 455 for a good 5 on squats, then possibly belt up and push 500 for 5, but the depth at 455 was not that good and didn't really feel like it was in the cards for today. Dropped down to 405 to get some good reps in afterwards. Having a hard time hitting my depth at higher percentages so I will be dropping the volume on squats to almost exclusively singles and just work on the quality of each squat. Will max out on front squats next week and keep working on depth!

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