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Week 7: Workout A (Day 16 of Transformation Challenge)

20 Jun

Week 7: 6/20/11

Was able to eat very well the night before but did not get enough sleep.
I think it was another 5 hour sleep before my workout.
Really felt tired but pushed myself for today’s session.
One of these days I will get more than 6 hours sleep!
(Maybe the few drinks I had for Father’s Day could have caused my squat stall considering I rarely drink now a days.)

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 (5/3/4/5/2)

Bench Press:
WU
Bar x (2×5)
80 x 5
125 x 3
WS
170 x (5×5)

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

Dips:
WU
BW x 5
WS
+55 x (3×5)

Reverse Crunch:
(3×12)

Cardio:

None

Workout Notes:

Squat:

I think I was not warmed up enough.
My mind and body just simply gave up on me on the 1st 3 sets and the last one.
I think my best set was the 4th set and I think it was very good.
Think the 4th set was the best set I have ever done to date so far …
On the failed sets I stopped before I think I would drop the bar if I attempted another rep.
This is my 2nd stall so I think instead of waiting to stall a 3rd time I will deload – 10% on next session.
Also I think I was able to fix my hand placement issue on this set for the most part after rereading Starting Strength while I was doing my PRE-WO evacuation 😀
Also I think I still need to work on my hip drive and that would make my squats easier.

Bench Press

I think for the most part my lifts are fine.
Much less lateral movements compared to my previous sessions I think.
I think I was able to keep my whole body tighter as well.
Very happy that I overcome this session and did not stall 😀

Bent-over Rows:

I think my form is ok in this one also.
Don’t think my lower back is rounding and the sets felt good.
I somehow had second wind I think on the 4th set and was jumping around like a crack addict lol.

Some old lady that was telling me not to grunt a few weeks ago was giving me more fitness advice. She was telling me there is no need to lift so heavy and I should lift lighter.
One other thing that made me smile inside was some regular gym-goer was doing Deadlifts behind me with the amount of weight I was doing my rows!
He was at least 20 lbs heavier than me and looks like in better shape but he was using gloves, a mixed grip and about the same weight I was just rowing!

Dips:
I still love dips at this time.
Still did not feel too heavy and I just busted through them like it was cool!

Reverse Crunch:
Was running out of time for what I have to do after the gym so I rushed thru my crunches.
1st 2 sets felt fine and the 3rd set was when I felt the burn!

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Posted by on June 20, 2011 in Training Log

 

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