Thursday, April 30, 2009

I want you BACK!

For cereal... who DOESN'T love a little Jackson 5? C'mon... these were the good years before Michael got all sorts of crazy... :P

After watching this I really miss the 70's... ;)

Well, if you couldn't guess from the big capitalized letters in my blog post title today, we hit back squats again. I wasn't going to come in today because Thursday is normally my rest day, but with the horrid diet issues I've had going on, I really felt like an extra wod this week. I'm glad I went in though because I'm really starting to like back squats. They usually feel pretty good, as opposed to my cardio, so I really enjoy doing them. This is only the third time I've officially back squatted and only the second time I've gone heavy. My form is still not perfect, but there's room to grow. I like that. I watched my final attempt today and realized that I was still, despite how far forward I felt, trying to maintain an upright torso.

It feels weird to intentionally lean forward when we always preach being upright, but it's cool to do something different. My trials today went like this...

35 X 5
65 X 5
85 X 3
105 X 3
125 X 3
145 X 3
165 X 3
175 X 3
185 X 3
200 X 1 (F)

I took a gamble when I jumped from 185 to 200. I felt like after the 185 set I had more in me. I think I had 190 or 195, but to jump to 200 was just too much. I got down and about 1/2 the way back up before I just couldn't budge. I was too far upright and wasn't using my glutes. I have to admit, I've never been stuck in a place where I couldn't dump the weight and it really freaked me out to be stuck down in a hole like that with no way out really. When Keturah and Sean (my side spotters) grabbed the weight, what I should have done was finish the lift. What I did was panick and step forward. I feel horrible because what I did was then dump 200 pounds on them. Sorry guys. More work with the back squat needs to be done, especially on how properly lose a lift, but for now I have a new goal. I REALLY want to back squat 200. That's my new goal. I think that would just be totally cool.

Tomorrow is the first Friday of the month. I'm not sure yet what hero or girl I'm going to do, but tomorrow will be a doozy. Woot. Can't wait... ;)


Sean said...

You know nothing of the '70s!

At that time you were just a lustful afterthought in your father's loins!


Katie said...

Oh come on... that was so not necessary this early in the morning!

Justa said...

Good goal to shoot for'll get there soon, I'm sure.

I can't look at Michael Jackson without shuddering just a little bit!

Darcy 'D2' said...

Jackson 5 were awesome! I a have "I Want You Back" and "ABC" on my music rotation all the time. Ah memories of being a kid in a golden time where the Fonze was cool.

Katie said...

I'm glad that everyone is enjoying my musical selection today! :)

Justa, I'm sorry he makes you shudder, but I tried to pull from the "good" years... ;)

Darcy... they're on the CF mix on my I-pod at CFOT... nothing gets you going on the rower like a little bit of Jackson 5... ;) it's even better when you try to sing and dance while rowing... great metabolic workout! :P

Jerry Hill said...

Katie, You are always fun to work with; strong work again killer!

Don't think of it as a lean forward.
Think of it as your glutes back, back, back!

I look forward to helping you dial in on this.

In Strength,

Katie said...

Thanks Jerry! It's always fun to be coached! That was a big jump this morning but it was fun! Just a little on the scary side... nothing like gettin' stuck with 200lbs on your back! That'll wake you up at 0515 real quick! :P

Angela Childress said...

Katie... where did you go? We want you back!!!! :)

Katie said...

Don't worry Angela, I didn't go anywhere... I'm just in the middle of the two to three most hectic weeks I'm going to have for a long time...