Week 5: 6/10/11
I LOVE the days I can do an early morning workout!
Today I was focusing on my form and I think I was able to improve some of my issues but still need some work on others.
(WU = Warmup Sets, WS = Work Sets)
Bar x (2×5)
55 x 5
100 x 3
145 x 2
190 x 1
235 x (5×5)
Bar x (2×5)
75 x 5
120 x 3
165 x (5×5)
155 x (5×5)
BW x 5
+45 x (3×5)
Tried to go slower on my descent and I think I am doing a bit better.
I don’t think I am doing much of good mornings on the way up?
I “Think” I am doing most of my reps ok except for the 4th and 5th rep on the 5th set which I do not think I hit parallel 😦
On the 4th and 5th set I did something different from my norm.
I actually looked straight ahead and slightly up to keep my chest up.
Also tried to just hit parallel on 4th and 5th set.
Noticed a little bit of a forward lean during the lift which I need to work on fixing.
On a side note: Someone was actually using the Power Cage that I am usually the only one using!!!
I guess I got spoiled and had to use the Squat Rack this session.
I think I like the Power Cage MUCH more than the Squat Rack due to the pins are much more forgiving on bar height placement.
Think I also did ok on bench press today.
Made sure that the bar is just above my eyes when racked.
Also focused on tight upper back/shoulders dug into the bench.
Only thing is that my head is slightly off the bench and I actually find that I am able to keep my whole body tighter this way.
Tried to make sure of a steady descent and as fast as I can on the way up.
Someone said I maybe over-reaching on the way up making my shoulders loosen.
Also that the bar path is not a straight line.
Need to make sure to keep my shoulders tight on the bench and hit the same spot above my chest each time!
Spotter on my 4th set actually started making fun of me saying I am “Not working” due to ONLY doing 5×5!
The weight did somehow feel slightly too light for me and maybe that’s due to keeping my whole body tight more than usual this session.
Debating on a +10 lbs progress instead of +5 lbs next session …
Now to one of the lifts I have such problems on.
The bar actually felt much lighter compared to last session also.
Debating on a +10 lbs progress as well instead of a +5 lbs next session.
But I am not sure if I am in good form on the Rows.
Tried my best to keep chest up and hips back and lower back extended during the setup and the lift.
Think I am still having some lower back roundness on some reps?
I wish I read the blog post “7 Powerful Tips To Master Perfect Barbell Row Technique” before I went to the gym today.
Would have probably fixed many of my BOR issues!
Great to do a plate again.
Maybe I am just pumped today but the weight feels light today!
1st two sets felt easy.
Then when I got to the 10th rep on the 3rd set I started feeling the burn and had to take a 1 second breather.