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Week 5: Workout C (Day 6 of Transformation Challenge)

10 Jun

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.

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

Squats:
WU
Bar x (2×5)
55 x 5
100 x 3
145 x 2
190 x 1
WS
235 x (5×5)

Bench Press:
WU
Bar x (2×5)
75 x 5
120 x 3
WS
165 x (5×5)

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

Dips:
WU
BW x 5
WS
+45 x (3×5)

Reverse Crunch:
(3×12)

Cardio:

None

Workout Notes:

Squat:

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.

Bench Press:

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!

Side Note:
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 …

Bent-over Rows:

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!

Dips:
Great to do a plate again.
Maybe I am just pumped today but the weight feels light today!

Reverse Crunch:
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.

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Posted by on June 10, 2011 in Training Log

 

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