First workout of the new year:
Thursday, 1/1
Lower Body RE
14" Box Squat
2x45x10
95x6
155x6
155x7
155x6
Medium Stance Good Morning
3x135x8
GHR on lat pulldown with bar for support
3xBWx15
Ab Strap Leg Raise to top of power rack
4, 5, 5
My shoulder-width squat is a disaster - 14" gets me probably an so my hip crease is an inch below my knees, and it was pathetic. I had hoped to get up to the 15-20 rep range with 155 but there's no fricking way. My glutes were tired and I kept falling forward at the bottom. Whatever, I just need to fix it. There shouldn't be a 100-lb difference between my wide-stance squat and shoulder-width squat, not at my level anyway.
Not sure what else to do for glutes - I don't have access to a reverse hyper, so it's pretty much pull-throughs, hip flexes with jumpstretch bands, GM's and improvises GHR's. I've been doing a lot of extra upper back work throughout the week, I may add a couple extra GHR sets in with those workouts as well.
Oh well, not as good of a new year workout as I would have liked, but it exposed a significant weakness that I can work on fixing.
Also set some year-long goals that I would like to hit by Dec. 31, 2009 -
Bench Press - 275x1
Deadlift - 435x1
Squat - 365x1
Total - 1075
That would put me at a Class III in USPF by the end of the year, which would be fantastic for me. I won't even think about adding a shirt or suit, or anything other than belt and wraps, until I can get that.