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Week 6: Workout C (Day 13 of Transformation Challenge

17 Jun

Week 6: 6/17/11

I tried to get as much sleep as I can but still managed to only have around 5 hours sleep again. Seems my body is ready to go and no longer wants to sleep after 5-6 hours of rest! Unfortunately this is not giving me enough rest for the lifts that are to come and I think it is why I stalled on all my lifts today.
My left Adductor/Gracilis muscles are still tight also somehow even after doing foam roller and mobility exercises. Maybe I pulled my groin? Doesn’t hurt but it’s just tight.

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

Squats:
WU
Bar x (2×5)
70 x 5
115 x 3
160 x 2
205 x 1
WS
250 x (5/5/5/4/3)

Overhead Press:
WU
Bar x (2×5)
60 x 5
WS
105 x (5/5/5/5/4)

Deadlift:
WU
155 x 5
200 x 3
245 x 2
WS
290 x 3

Pull-ups:
WU
BW x 5
WS
+40 x (3×5)

Prone Bridge:
(3x60s)

Cardio:
None

Workout Notes:

Squat:

Stalled on squats but I think I am improving in general.
I don’t think I am no longer doing a good morning on the way up but could be wrong.
Think most of the reps are fine?
I do need to work on keeping the bar tight on my back and push it down as if bending it on my back.
Somehow making my wrist bend which is not good.
Just arm placement that I need to fix next session.

On a good note: Random regular gym guy was giving me props for how hard I squat and the amount I was doing in both weight and frequency!

Overhead Press:

Think I am getting better at the Hang Cleans but still not perfect.
Squats previously must have worn me out and stalled on OHP as well.
Think the 1st couple of sets are ok until it started deteriorating on the 3rd and consecutive sets due to fatigue.

Deadlift

Yeah I stalled on this also 😦
But I think I am getting better on the way up on the 3 reps I did?
Still needs work though.

On a side note: WTF are those 2 guys doing on my left?

Pull-ups:
Somehow the weight felt light even though it was a tough workout day.

Prone Bridge:
Must have expended all my energy by now.
I was hurting even on the 1st set.

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Posted by on June 17, 2011 in Training Log

 

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