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Week 1: 3rd workout

13 May

Week 1: 5/13/11

Notes:
2nd workout and still kinda sore from the 1st one a few days ago.
Dropped the weight on the squat and guestimated how much I can do on the other 2 lifts, which I guestimated just a pinch too much to restart with.
Otherwise a not so bad workout.
I was actually able to move faster in my workouts this time around as well 

Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar x (2×5)
70 x 5
115 x 3
WS
160 x (5×5)

Bench:
WU
Bar x (2×5)
65 x 5
110 x 3
WS
135 x (5/5/5/5/4)

BOR:
WU
none
WS
135 x (5/5/5/5/4)

Dips
WU
BW x 5
WS
+10 x (5/5/4)

Reverse Crunch:
(3×12)

Cardio:

None

Workout Notes:

Squats:

Tried my best to squat just at parallel which I always had an issue with. Seems I am more comfortable breaking the plane and go below parallel on squats.
1st set sucked ass but the following sets seems to have improved.
Going to progress to +5 lbs next session and make sure my form is good.

Bench Press:

I overestimated my startup weight again by a few lbs.
Originally had it setup so my workset will be 155 lbs. After my warmup sets I tried to lift 155 and just knew I was not going to be able to do it right so I dropped the weight to 135 lbs.
I think to progress in the program better I will drop the weight another -10% just so I can work my way up better.

BOR:

Same deal with the BOR as the bench, overestimated my starting weights again. Will also do a -10% deload as well so I can build myself up the right way.

Dips:
I can’t believe I had a problem doing +10 lbs on dips when I was doing +60 lbs 13 weeks ago!
My right shoulder was acting up at the last set and maybe its due to me not having enough stretching or mobility exercises.

Reverse Crunch:
I feel like such a fat body having trouble doing these sets.
First 2 sets was fine but the last set just kicked my ass and had to take a breather.

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Posted by on May 13, 2011 in Training Log

 

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