View Workout (Aaron Lin)
solid as fuck workout
February 26, 2014 (Afternoon)
Exercise Type: Weights
Comments:
Jumping on the modified routine I made for powerlifting. So today I started off by working up to a set of heavy triple on the squat. Only my 2nd time squatting over 200lbs since the injury so no need to go balls to the wall yet. warmed up 185, 205, 225, 245 all without a belt. did a triple at 255, I still dont think i used a belt yet. but it the weight went up. put on the belt, finally putting it to good use and decided to just go with 265lbs. hit 3 reps with it, good solid effort used. it was perfect. not terribly tough but not easy either. enough for me to actually feel the hamstrings a bit.
Spoto press. learned from Johnnie Candito. Approx 70% of my max right now is like 155lbs. so I did that for 5x4. perfect perfect form with 100%, total control. not only did it feel like a great exercise, it was an amazing learning experience, and taught me to how keep perfect form and have everything tight at the bottom. typically when i and everyone drops the bar quickly towards my chest, I lose tightness and sometimes can misgroove the rep. the Spoto press taught me what perfect grooving feels like. in addition, flaring out the elbows part way up the concentric actually showed me how to drift the bar up for lockout while pulling the bar apart.
3x8 incline db bench w/ 65s. maybe it was 4 sets.
lateral raises 5x10 w/ 40lbs. decent. skullcrushers 3x10 w/ 50lbs easy. this exercise really shouldnt be called skullcrushers. proper form shouldnt have the bar coming down to ur forehead. thats how u give fuck up ur elbows down the road long term