2/1/13; 1030-1300hrs; Bishan Gym
Mood
Before: Looking forward to smashing weight.
During: A little apprehensive approaching the work sets. But
again it was all mental. Form today was shit to say the least. Had tonnes of
issues with bar placement and that led to poor technique but I muscled the
weight up mostly. Fought to stay in control even with the bar all over the
place. Tried to correct the technique and sit back further, spread the knees,
etc. Ok, form didn’t really go to shit but it could have been better for sure.
After: Felt great. Had a sense of accomplishment that I finished
the session as well as relief that it was over. Looking forward to 531 bench
and more smolov.
Training
Warm up: Did the shoulder savers warm up but today something
went wrong. During the db external rotations I somehow strained my right delt. Plain
stupid really. It was only 2.5kg. But it affected my squat form nonetheless. Lesson
learnt here. Treat warm up with respect. The minute I begin my warm up it’s
time to get serious. Stupid things like this are simply not worth it.
Work sets: As addressed earlier, form was bad. But somehow I
still managed to handle the weights. I’m really quite amazed with myself. Previously
I think I would have dumped the set long ago but today or actually since
beginning smolov, the fear of the bar seems to have disappeared. Now it’s just
plain determination. If I unracked the weight, I’m definitely going to finish
the set before racking it. No excuses, nothing. If the bar placement was wrong,
the descent was wrong, screw it. Just correct it as much as possible on the way
up. This was how things went today. Not the best way to squat but there were
important lessons learnt.
Assistance: Did the usual core routine which I’m finding to
be effective now that it’s being performed with due diligence. 4 sets 10 reps
of hanging leg raises using bodyweight followed by 3 sets 20 reps of 45 degree
side bends and back extensions using bodyweight. Brisk walk wasn’t done today
due to poor discipline. I’ll have to get it done tomorrow if I’m feeling sore
in the morning.
Miscellaneous
Pay attention to details. The little things matter. Don’t
let something as minor and as trivial as warm up screw your training session
up. Focus, focus, focus. At the same time, even if things are going south, ask
yourself how you’re feeling. You’re f-ing awesome man so get out there and fix
things.
Diet
Didn’t really have much time to eat today but when I could
eat I made the most out of it.
Preworkout/breakfast: 2 scoops protein, creatine, 4 eggs, 2
slices wholemeal bread. Again breakfast was hard to get down. 1 kopi O kosong ti
loh before hitting the gym.
Postworkout/lunch: 1 scoop protein, carls jr low carb thick
burger, beef chilli cheese criss cut fries and coke light. Felt really swole
after that.
Dinner: 4 eggs, 1 chicken thigh, lots of spaghetti with beef
bolognaise sauce.
Supper: 2 scoop protein and 1 scoop full cream milk powder.
