This week I have begun testing my strength on various lifts so that I will be able to track my progress during this next training period. I chose 4 exercises from which I will track my progress. These consist of the Back Squat, Deadlift, Bench Press and Pull-Ups. By tracking the strength gains made on these 4 exercises, I will be able to gauge the effectiveness of my program, as well as see my weaknesses.
Yesterday, I performed a Back and Biceps workout. I was able to make a new PR on my pull-ups which was great! I had been stuck at 17 reps for a long time so it was great to finally break that at 18 reps! On that note, I must point out that a pull-up with a kip is not a pull-up. A pull-up with correct form consists of palms facing outward, lowering your body until arms are fully extended and engaging the upper back muscles, biceps and abdominals to raise your chin above the bar. No swing. No kip. End of story.
Today I maxed out on the Back Squat. My 1-Rep max actually took a drop on this one, however that was due to correcting my form. Correct form is VITAL to max strength gains and avoiding injury! Techniques which I use when performing a Back Squat include the following: wide stance (glute/hamstring dominated), knees out, toes slightly out and your rear must go below parallel while keeping your knees out! I will be posting a video soon demonstrating a proper, glute/ham dominated Back Squat. This week, make it your goal to focus on form and technique!
<3 Keli
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