28/12/12; 1030-1300hrs; Bishan gym
Mood
Before: Looking forward to squatting.
During: Feeling good. Working sets felt great.
After: Feeling great. Can’t wait to squat again tomorrow!
Training
Warm up: Shoulder savers warm up. Left shoulder had some soreness
during warm up squat sets but it went away. Forearms started acting up but
stretching them between sets helped.
Work sets: Work sets went down easily. Really took the time
to focus on technique. Control over weight was good. Focus on sitting back during
descent, spreading knees in the hole to open up the hips. Getting a good bounce
out of the hole from hip stretch reflex then using hamstrings to bring hips in
line with body followed by powerful glute contraction and hip thrust to lock
out. Hope to keep progressing on this.
Assistance: Resisted the temptation to do any even though I
was feeling great. Quit while you’re ahead eh? Besides there is still smolov
tomorrow.
Accessory: 20 minutes brisk walk to get the blood flowing
and for recovery.
Miscellaneous
Apart from the forearm pain and some left delt soreness no
other issues. Rest times were kept around 7 minutes thereabouts. I think not
stressing rest times is better. But of course discipline is needed to ensure I
remain focused and finish all the sets properly. I.e. don’t chit chat or joke
around. When descending push hips back directly between both feet such that the
drive back up will be equally distributed between both feet and not lopsided.
This seems to have strained my right knee.
Diet
Appetite today was good. Packed a bit more carbs in, in view
of tomorrow’s squat session.
Breakfast/preworkout: 2 scoops protein, creatine, 2 slices
wholemeal bread and 4 eggs. Breakfast was had to get down again for some
reason. 1 cup kopi o kosong ti loh before hitting the gym.
Lunch/postworkout: 1 scoop protein, chicken breast, short
bean with egg and 1 curry puff.
Tea break: Roast beef and 2 mangos.
Dinner: Lots of bee hoon, cabbage and curry chicken.
Supper: 2 scoops protein and low fat milk.
