I’m changing some things up. I am still training every day. But now that I have guaranteed access to the rack for as long as I want, and no meet coming up in the next few months, I want to give rack work a fresh shot. So the new training protocol looks like this:
- Squat to a light daily max, then squat to pins for 3-4 singles, each time increasing the weight and decreasing the ROM. (much to my consternation I still cannot bench and squat simultaneously without either buying another rack or running the risk of banging the 45s together; neither of which I want to do)
- supersetted with band pulling, and exhorting the large imaginary crowd who attend my workouts (by means of triumphant gestures, and stirring – but mostly inaudible – victory speeches)
- Bench: warming up with a couple light/medium sets of BTN press, then up to a pretty light triple (for now – this may change to do more sets and a daily max) and then bottom position benches w/the same loading as squats: 3-4 singles, weight +, ROM-.
- supersetted with real light sumo deadlifts, working on speed and form, maybe 10 singles or 5 sets of 2 or 3 or whatever I feel like
I do enjoy bottom position squats and may give those a try in addition to/instead of the partials. OTOH I feel that when I do these I tend to widen my stance, go unrealistically low bar & in other ways make it less specific and more like a Paul Anderson back lift.
My weight is super low, like 165-166. The other day I went to a buffet restaurant with my family & inlaws. People remarked that they were surprised that I was eating dessert, and I replied that I eat it once in a while (it’s been about 4-6 months). I then had four desserts (pie, cake, other pie & cookies). Stomach distress commenced. and I commented to my wife (between groans in the car on the way home) that my actions were like a guy who hasn’t drank alcohol in months and then drinks way more than anybody else.
Thanks to, I think, Celica, for pointing out powerlifting2win website. I may have checked it out a few months ago and dismissed it bc content was sparse. Now I’m reading that thing all the time and trying out a lot of the form pointers. An invaluable resource.
Rex and I now play two-player Minecraft (split-screen). Our relationship in the game is similar to our relationship in RL:
On our first (game) night we constructed a temporary shelter. Things were going well and we were getting along/working together.
The second night, Rex found the ruins of a town and we set up camp there.
Me: I’m going to use some of this stone to build a wall.
Me: Aaagh! I fell in water. I’m stuck! Crap!
Me: [drowns to death]
Me: Why is there a giant hole filled with water under our base?
Rex: That was a well. I covered it up before you got here.
Me (irritated): I’m going to live somewhere else. This place is a dump.
Rex: I’m coming with you.
Rex: Please! Please dad! Please let me live with you!
Night three we established a permanent base in a village.
Me: You’re going to keep this place neat and not punch holes in the wall or let animals wander in.
Rex: I’m putting our beds next to each other!
Me: Umm… okay. I’m going to get some supplies. I’ll be right back.
When I come back I see that Rex has filled the house with furnaces. There’s like 30 of them, and not even in lines, just randomly placed, so that you can’t even walk without jumping around.
Rex: Look, dad, furnaces!
Me: Do you want to go mining or do you want to stay around our house and farm?
Rex: I’ll stay home.
Me: Okay, I’ll get you iron and coal and stuff. You should get some animals and put a fence around them so that we have food.
Rex: Sounds good.
[2 minutes later]
Rex: I punched a villager!
[3 minutes later]
Me: Hey, I see that! Stop taking stuff out of my chest!
[4 minutes later]
Rex: Did you know that emerald ore is the rarest ore in the game? My friend Liam likes to play creative mode. The Ender Dragon has 1500 hit points…
[15 minutes later]
Me: Why are you sleeping? You didn’t even build the animal pen. Do you have *any* food yet?
Rex: I have a potato…
Me: I’m not giving you all this iron for one lousy raw potato.
Rex: [hits me with his shitty stone sword] Sorry, I was trying to, uh, mine there.
Me: [pours lava on Rex’s head]