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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.

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

Squats:
WU
Bar x (2×5)
75 x 5
120 x 3
165 x 2
WS
210 x (5×5)

OHP:
WU
Bar x (2×5)
WS
90 x (5×5)

DL:
WU
170 x 5
215 x 3
WS
260 x 5

PU:
WU
BW x 5
WS
+30 x (3×5)

Prone Bridge:
(3x60s)

Cardio:
None

Workout Notes:

Squats:

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.

Deadlift:

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.

Pull-ups:
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.

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Posted by on May 30, 2011 in Training Log

 

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