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Week 5: Workout B (Day 4 of Transformation Challenge)

08 Jun

Week 5: 6/8/11

Another workout day and still have some form issues to work on. Weights are getting challenging and rest periods between sets are getting a few seconds longer.
Really need to concentrate and get these lifts right!

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

Squats:
WU
Bar x (2×5)
50 x 5
95 x 5
140 x 3
185 x 2
WS
230 x (5×5)

Overhead Press:
WU
Bar x (2×5)
55 x 5
WS
100 x (5/5/5/5/3)

Deadlift:
WU
145 x 5
190 x 3
235 x 2
WS
280 x 5

Pull-ups:
WU
BW x 5
WS
+35 x (3×5)

Prone Bridge:
(3x60s)

Cardio:
None


Workout Notes:

Squats:

Weight is definitely challenging now.
Think I may need to work on trying to get to just parallel and keep working on improving my form.
Need to keep my whole body tight throughout the lift specially as I hit the hole and move the weight up.

Had some random bodybuilder using the Smith Machine next to me trying to give me advice on Squats.
He was VERY adamant on telling me that I NEED to “Keep spine straight by looking UP on squats!”
This he demonstrates to me as he can’t even go parallel on BW Squats as a demo!
I tell him I look straight ahead and slightly down but he wouldn’t listen so I just said thanks and I’ll try what he said next time …

Overhead Press:

1st stall on my lifts and it is usually this one.
Had someone suggest “Pause at the top of the lift and get a solid base set before you go into the next rep”. Sounds like a good idea I need to keep in mind when I do OHP.

Same random bodybuilder wanted to give me advice on OHP also.
Trying to tell me that “Sitting Military Press in a Smith Machine is better and safer!”
Told him thanks again and will try that next time …

Deadlift:

Still having issues on this lift.
Still rounding the back a bit and lifting the hips too early and using mostly the back.
Going to have to review this lift this weekend and hopefully fix most of my issues next session.

Pull-ups:
Starting to feel heavy.
Always been weaker on Pull-ups vs Chin-ups.
Not bad sets though.

Prone Bridge:
I guess the previous lifts got me worn out because I was hurting by the 2nd set of PB!


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Posted by on June 8, 2011 in Training Log

 

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