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Friday, November 7, 2008

Starting Strength Day 17, 11-7-08

Squat 3 x 5 - 220 (PR)
Bench Press 3 x 5 - 140 (PR)
Deadlift 1 x 5 - 300 

Squats felt heavy today.  Finished all of them, but my form wasn't as tight as it should have been.  I'm confident next week should be doable. It'll be the hardest lifting of my life, but I know the work will get done.  This time next week I'll hit 235 for 3 sets of 5 which will be only 5 lbs short of my 1 rep PR of 240 (as of 5 weeks ago).

My deadlifts aren't where I want them to be.  I've done 315 for 3 sets of 5 before with a slightly rounded back.  After doing SS this long, I really thought at this weight I'd still be pulling with good form.  

Your critique on my form is welcomed.  I'll start:  My back is flattening out waaay too much and dangerously close to rounding if its not already.  This isn't happening from a lack of attempting to keep my lumbar locked tight.  Seems to just be a lack of strength to hold it tight at this weight.  Also on my first rep, I need to start with my butt higher.  My butt rises a couple of inches before the bar is lifted off the ground. I've known that I do that for a month now, so its a little frustrating to still be doing it.  I realize now I should have been recording more often so I could be monitoring it.  Here is the video.  


Dan said...

I agree. You're not staying tight at the bottom when your dropping it (just past the knees). If you 'set it down' vs 'drop it down,' you may be able to hold that "angry guerrilla(hehe) back."

Then after you 'drop it' you don't seem to be resetting your hips to a low enough position. It's a slow lift, set down and re-set, if needed.

Of course that's easier said than done.

BTW, you buy an Operation Phoenix shirt yet?

And you want to run the 5K Turkey Trot?

Dan said...

Also, Phil used to have a 375# Bench.