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If you want to be old, fast, and strong, welcome! I'll do my best to inform, inspire, and link to others.

Squeeze the Bar!

Starting:  Camber bar bench press 8 x 135 x 3

Working: Squat 4 x 225 x 3, 4 x 245 x 1

Accessory: Incline Press 8 x 135 x 3, Leg press 8 x 450 x 1, 8 x 540 x 2

Squats were not quite right today. They felt out of balance somehow. I did one set at 245, but it was off, so I went back down to 225. That was the right idea.

Although it certainly was not a leg strength issue, since I did leg presses at 540 pounds. That tells me that my core was not braced properly.

And that makes sense, since I finally understood “squeeze the bar” as a prompt today. Previously I had treated that as “grip harder.” Today I took it as “pull the bar hard into your shoulders,” and that tightened me up considerably. Unfortunately I didn’t learn that until the last set.  But it made the last set way easier.

Heat Check 6 x 75

Heat Check 6 x 75

Rack Pulls

Rack Pulls