Yesterday: SS Day 7

HSPU Day 18 - 18 HSPU (8-7-3)

CFWUx2

Squat - 45x5x3, 65x5, 95x5, 115x5, 135x5, 155x5, 220x5, 215x5, 210x4 (falied last rep)
Push Jerk - 45x5x3, 55x5, 65x5, 85x5, 95x5, singles 115, 120, 125, 130, 135
Power Clean (practice) - 45x5x3 hang, 45x5x3 full
Wighted Pull-ups (as many reps as possible +40# 5-5-5-5-5) - 5/4/3/3/3
Weighted Ring Dips 3-3-3-3-3 - 20#, 25, 30, 35, 40

Squat: This was upsetting, but I have a good idea why I wasn't able to finish the last work set at 210#...it is most likely because of a combination of things. First, I haven't really focused as much on recovery as I should. Second, I probably didn't warm up as much as I should have. Third, I was hungry and tired already before starting the workout. So, I'll get more sleep tonight, make sure to eat within two hours of working out, and do a couple extra warmup sets and try for 3 full sets of 220. If I'm not able to manage it, I'll take a little extra time off and start back up on Saturday...or I may just do something different, like Front or Overhead Squats as a sort of back-off workout.

Push Jerk: I love this lift. My form is good, but for some reason I always land with my feet a little too wide so I have to reset for each rep...and that takes a lot of extra energy out of me that I could use to put up a bit more weight. I probably could have gone up at least ten more pounds, but since we don't have bumpers at the station gym I'm a little hesitant to push it to the limit. Anyway, this lift was only a sub for the Press to try to stimulate a little extra growth/strength.


Power Clean: I realized after reading Starting Strength again that my Power Clean form was absolutely horrendous...so I've decided to start from the ground up and practice just the form until I feel I can add weight. I'm having trouble keeping the bar close to my body as I pass the knees, though, since my knobby knees are in the way of the bar's path. If I were to keep the bar in contact with my body until the second pull, I would continually smash it into my kneecaps. I'll have to figure out how to deal with this issue...I may have to suck it up and pay for a coach at the Kansas City affiliate to help me with my form...