Barbells
Image by wolfnowl via Flickr

Week 3: 5/27/11

I did not get enough sleep today, maybe about 4 hours worth. Think I was kinda excited to lift today that and my puppy waking me up! Weights still feel not too heavy and I think my body is getting used to the routine again.
Took some extra White Flood today to boost me up and I think it helped!
Also found out there is another 12 week Transformation Contest coming next week so I think I will enter it and hopefully I do not get sick near the end of my 12 weeks like last contest! Actually excited about it because I like to challenge myself and see what I can do in 12 weeks.

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

Squats:
WU
Bar x (2×5)
65 x 5
110 x 3
155 x 2
WS
200 x (5×5)

Bench Press:
WU
Bar x (2×5)
50 x 5
95 x 5
WS
140 x (5×5)

Bent-over Rows:
WU
none
WS
135 x (5×5)

Dips:
WU
BW x 5
WS
+30 x (3×5)

Reverse Crunch:
(3×12)

Cardio:

None

Workout Notes:

Squats:


Squats still somehow felt a little light still even though I increased the weight by +10 lbs from last session!
I also realized that I was putting the bar a little too high and made it more low bar and it feels nice! Learned something new everyday lol!
For a year i thought I was squatting low bar and somehow I just had an “AHA!” moment and found that spot on my back that shelved the bar real nice now!
Think I will have to lower the rack pins a notch down as I had to lean up a bit just to rerack now!
Reracking today after I found that nice shelf on my back for the bar is when I realized my bar positioning has been off for until today!
The ONLY thing that almost got me real upset was when some idiot accidentally rolled a ball underneath me on my last rep of 5×5 as can be seen on the video above!

Bench Press:


Added another +10 lbs from last session and the bar still felt a bit light. Didn’t really had a feeling of struggling until the very last rep on my 5th set!
Enjoyed the lift and I almost got upset when the person spotting me on the last set decided he wants to hold the bar when I was struggling on my 5th set last rep!
I specifically told each and EVERY Spotter before they spot me NOT to touch the bar unless its about to smash my face!
I don’t need anyone do shoulder shrugs when I am benching!
But at least the other spotters knew how to spot properly 😀

Bent-over Rows:


Added +10 lbs also and the bar still felt light also.
BUT my form is not good. Found out I am rounding my lower back so need to focus on fixing that the next few sessions!

Dips:
Added +10 lbs also and it all went well.
Energy level was still up at this stage!

Reverse Crunch:
Good sets as well!
Did feel the burn on the last set!

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