Week 4: Workout A

30 May

Week 4: 5/30/11

1st time I had to workout after I got home from work! I don’t like working out after work as the last few times I did it my performance was sub par. No choice today due to my gym closing early for Memorial Day.
Ok workout today and learned some mistakes that I am doing that I need to correct next session.

(WU = Warmup Sets, WS = Work Sets)

Bar x (2×5)
75 x 5
120 x 3
165 x 2
210 x (5×5)

Bar x (2×5)
90 x (5×5)

170 x 5
215 x 3
260 x 5

BW x 5
+30 x (3×5)

Prone Bridge:


Workout Notes:


Increased the weight by another +10 lbs due to last session felt light. next session will be only +5 lbs progression now that it is at a respectable weight for me.
Think for the most part it was fine.
Saw a couple of reps with slight butt wink but I don’t think it was severe.

Overhead Press:

Still not happy with this lift.
Not happy with wrist positioning and also trying to find that right breath control for it.
Will try again as I add +5 lbs next session.


Added +20 lbs due to the weight feeling light last session.
After watching my work set I think I should have just increased by +10 lbs instead.
I can lift the weight no problem but it looks like I am pulling more with my back instead of pushing up with my legs.
Next session going to figure out if I should add +5 or +10 lbs while fixing my form.

Increased the weight by +10 lbs as it seems like a good idea at the time.
I was able to do it all and was kinda tough.
Definitely only a +5 lb increase next session.

Prone Bridge:
Good sets.
Still not ready for the prone Plate Switches I think.

Leave a comment

Posted by on May 30, 2011 in Training Log


Tags: , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: