Training Session 2 with Coach Keith
Coach Keith got right into work on the 3 basic barbell lifts today, starting with just the bar and working up to moderate weight with sets of 5 reps.
- Squats: already feeling way better. I’m getting good depth and feeling pretty balanced on my heels. The main thing I have to work on here is the grip on the bar and keeping my elbows up. Got up to 185, which wasn’t difficult.
- Deadlifts: also feel pretty good - I need to work on locking out my arms and keeping my back arched and my head down. Don’t wanna be a chickenhead. Got up to 275 and the weight felt easy, but form started to fall apart. Pulled a pretty high volume for deadlifts.
- Press: feels fine as far as form, but I was really disgusted by my weight there. I was struggling for 5 reps of 135. Considering I can press 100lb dumbbells with each arm, this should be way higher. Maybe it was just an off day, but I’ll definitely work on this.
Keith also showed me technique for dumbbell cleans, leg raises (hanging from the pullup bar), and the basics of kipping pullups. He suggested I look into the butterfly kip…if only I had a friend who could show me how that goes.
