9/1/13; 1030-1300hrs; SRC Gym
Mood
Before: Great. Looking forward to squatting.
During: Great. 7 reps at 122.5kg felt easy. Just needed to
keep the positive attitude going for 5 sets.
After: Great. Today was a good training session. Comparable to
Monday. Maybe I’m adapting to the weight and volume of smolov?
Training
Warm up: Did the shoulder savers warm up as usual. Warm up
squat sets were stiff as usual too. Kept my head on and didn’t get too worried
about it. Final warm up set at 120kg for a single went smoothly. A little slow
but I didn’t let that bother me. Focus was on setting the bar right and getting
the technique dialled in.
Work sets: Rest times for the first 4 sets were around 7
minutes, didn’t feel the need to rest any longer than that. The 4th
set felt like a bit of a grinder so I took it that the rest time wasn’t long
enough so for the last set I had 15 minutes rest and the last set went really
well. Back of right knee is feeling sore but nothing to be overly concerned about
at the moment. Mobility and flexibility are not affected. Only when squatting
down do I feel a slight twinge at the back of the right knee but it is nothing
major. Will keep it in view and see how it goes. Work sets felt easy. Focused
on sitting back more to get the posterior chain involved. Bar placement was
good. Need to actively spread the knees. At heavier weight, the need to spread
the knees and activate the hip adductors on the way up becomes apparent because
they really help in getting the weight up. Core and lower back felt good. I guess
the core work helps. Slight soreness in the forearms but stretching them
between sets helped reduce it.
Assistance: Did 4 sets of 10 reps for hanging leg raises
using bodyweight only. Will do the rest tomorrow at Bishan gym as there wasn’t
a 45 degree back extension bench here.
Miscellaneous
Technique. Visualization. Time. Feeling sleepy again so I
shall expound on the aforementioned some other time.
Diet
Preworkout/breakfast: 2 scoops protein, creatine, 4 eggs and
2 slices of wholemeal bread. 1 cup kopi o kosong ti loh before hitting the gym.
Postworkout/lunch: 1 scoop protein, beef fried rice from can
1. Didn’t finish all the rice though.
Tea break: 1 scoop protein and 1 scoop full cream milk
powder. Can’t bear to eat anymore eggs. It’s making me sick.
Dinner: Brown rice, chicken, eggplant, green vegetables and
ice cream. Had more rice today. Felt weak after my nap, probably didn’t have
enough for lunch and tea break. I realised I haven’t had ice cream for some
time so here it is. Don’t really know if it helps recovery though.
Supper: 1 scoop protein and 1 scoop full cream milk powder.
