Week 4: 6/1/11

Another early bird workout this day. Thought I would not do so well because I had a couple of drinks the night before after meeting up with some friends I have not seen in years!
Tried to fix some form issues I was having from the session before and I think I am getting it again. This is why I like videoing myself when I lift so I have something to check afterwards and compare with others. It’s almost as good as having a workout partner. Maybe one day I will find someone to train with again …
On a side note: I wish my gym has bars that let the weights rotate while you lift them!

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

Squats:
WU
Bar x (2×5)
80 x 5
125 x 3
170 x 2
WS
215 x (5×5)

Bench Press:
WU
Bar x (2×5)
60 x 5
105 x 3
WS
150 x (5×5)

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

Dips:
WU
BW x 5
WS
+35 x (3×5)

Reverse Crunch:
(3×12)

Cardio:
None

Workout Notes:

Squats:


Think I am doing ok.
Noticed some butt wink in a couple of reps but I don’t think it’s too bad.
Weight is starting to feel heavy.
And I made sure to put something to block the mirror in front of me so I don’t get distracted!
One day when I have my own Power Cage, I will make sure there are NO Mirrors in front of the Cage!
Next session will only be a +5 lbs progress.
Almost at having 2 plates on each side again 😀

Bench Press:


Think BP is ok.
Making sure I just barely touch my nipples as I go down.
I really prefer to bench in the Power Cage due to most people at my gym does not know how to properly spot even AFTER I tell them how I want to be spotted!
(I don’t need someone try to do shoulder shrugs while I am bench pressing!)
I increased the weight by +10 lbs from last session and the bar still feels slightly light to me and thinking of a +10 lbs increase again next session and see how I progress from there.

Bent-over Rows:


Did horrible form on last session so only increased by +5 lbs this session.
Focusing on not rounding my back.
The bar somehow feels light to me and debating increasing it by +10 lbs next session.
I’ve been told to keep my head in-line with my back so need to make sure to do that next session.
Instead of looking forward I need to look just slightly down in front of me.

Dips:
I don’t know what to call it but I think I DO enjoy other people watching me do my lifts.
Dips felt super light today somehow after I did my 1st set and some random person was just amazed at my weighted dips!
I guess that motivated me a little knowing I have done much heavier weighted dips before!

Reverse Crunch:
Good sets and I started feeling the burn at the end of the last set.