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Week 8: Workout A (Day 23 of Transformation Challenge)

27 Jun

Week 7: 6/27/11

Took a sleeping pill to help with my problem not having enough sleep and actually overslept an hour past the time I wanted to wake up! (HOORAY for 7 hour sleep!) Don’t think I like the sleeping pill as I felt groggy upon wake up.
Lifts actually felt real nice except for the overhead press, which I seem to always have an issue fixing.

I had someone work-in with me on squats and it was fine until he decided to be a Good Samaritan and try to spot me INSIDE the Power Cage!
I switched from Prone Bridges to one-legged Prone Bridges.
30 seconds on 1 leg then do a little hop and switch to the other leg for 30 seconds.
I like it as its something different.

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

Squats:
WU
Bar x (2×5)
80 x 5
125 x 3
170 x 2
215 x 1
305 x 3 <– Accidental PR!
WS
260 x (5×5)

Overhead Press:
WU
Bar x (2×5)
65 x 5
WS
110 x (5/5/5/5/3)

Deadlift:
WU
165 x 5
210 x 3
255 x 2
WS
300 x 5

Pull-ups:
WU
BW x 5
WS
+45 x (3×5)

Alternating One-legged Prone Bridge:
(3 x 30/30s)

Cardio:
None

Workout Notes:

Squat – Accidental PR:

I misread my notebook after I did my warm-up sets.
Accidentally did a set of 3 reps 305lbs Squats! Heaviest I EVER done by ACCIDENT!
Think I may have been able to do a set of 5 if the guy I let work-in with me didn’t decide to spot me without me asking for it!
I think my form is ok even though the lift took me by surprise!
(It was 45 lbs more than the actual workset I was planning for!)

Squat – Workset:

I considered my Accidental PR Set to be a Warm-up and dropped the weight to my intended workset and started from there.
On the 1st set the guy decided to be a Good Samaritan again and try to spot me without me asking him too.
So after the 1st set I told him to stop it! I then proceeded to tell him that “If I fail on the squat I can just dump the bar on the safety pins which I have done so before!”

Think most of my reps are ok except for a few that I ended up having some excessive forward lean.
On sets 3-5 switched the bars around because my Good Samaritan work-in partner REALLY wants to squat facing the mirror and was backing up to rerack when I had the bar facing away from the mirror.
I guess I was trying to be nice and not let this guy accidentally hurt himself and slow me down on my next lifts as they get him to an ambulance …

Overhead Press:

Still having issues with my OHP.
Maybe next session I won’t try to do Hang Cleans on setup even though I really like trying to learn it.
Still iffy on my wrist position.
After rewatching The Starting Strength video a few more times it looks like some most of the people doing OHP in the video has the same wrist placement …

Deadlift:

Still having issues with my hips going up before my chest.
Think it’s not as bad as it was in previous sessions but still there.
Weird thing is that the bar actually felt lighter compared to the last time I did 300 lbs!
Even had less time between reps!
I need to keep in mind what others have said before: “Think about squeezing the bar off the floor (by pushing your heels into the floor), not pulling it up!”
“Push your heels into the floor, push your knees, squeeze those glutes!”

Pull-ups:
I was amazed how light the full plate while doing Pull-ups was.
Usually am weaker doing this compared to Chin-ups.

Alternating One-legged Prone Bridge:
Decided to spice up my Prone Bridge by doing 30 seconds on one leg and then switch to the other leg for another 30 seconds then rest.
I like it and feels more fun than the regular Prone Bridge.
Think I will do this for a few weeks then switch to Prone Plate Switches.

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Posted by on June 27, 2011 in Training Log

 

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