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Week 9: Workout B (Day 32 of Transformation Challenge)

06 Jul

Week 8: 7/6/11

Another workout day that I have about ~5 hours sleep! Hate how I just can’t get enough rest.
Workouts are just taking much longer now due to squats are getting heavier and heavier and my rest periods are longer also.
Surprised this is my 1st stall on squats considering I was having a much harder time on lighter weights while only doing 3×5.

I still have this weird left hip/groin tightness.
Doesn’t bother me when I am lifting but it’s just annoying.
May still need extra mobility/stretch work on it.

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

Squats:
WU
Bar x (2×5)
(Box Squats are done for warm-ups)
100 x 5
145 x 3
190 x 2
235 x 1
WS
280 x (5/5/5/4/5)

Overhead Press:
WU
Bar x (2×5)
70 x 5
WS
115 x (5×5)

Deadlift:
WU
Power Clean: 100 x (3×3)
(Rest of warm-ups are Deadlift)
140 x 5
185 x 3
230 x 2
275 x 1
WS
320 x 5

Pull-ups:
WU
BW x 5
WS
+50 x (3×5)

Prone Bridge:
(3 x 60s)

Cardio:
None

Workout Notes:

Squat:

Decided to start doing Box Squats as my warm-up sets to help improve my form and I like it.
think for the most part my form is good.
Still need to work on my hip drive.
I am very mad at myself because I let my mind stop me from doing 5 reps on the 4th set. I think I should have been able to do it but my mind didn’t let me! This will be my 1st stall and will need to kick ass next session.

I was working in with a few others on the squat.
The other people I was squatting with was squatting about 60 lbs more than my work set while I was doing my warm-up sets.
BUT they have the bar racked up to their neck and only doing 1/2 squats when I was doing my warm-up sets.
Tried to convince them to squat facing away from the mirror, to drop the bar at the right starting position and to squat parallel.
They would not listen and only gave me excuses so I let them finish their 3 sets and then did my work set.
I just smiled to myself when I finally did my work set doing parallel squats with the bar at the proper height and starting position.

Overhead Press:

Surprised I was able to do this after a tough squat session.
After watching a few other OHP of mine I think only my left hand is bent too much while lifting.Its hard to see my right hand most of the time on my OHP vids but I am pretty sure that its more straight than my left hand.
Also started with a much narrower stance and that may have helped me press better also.

Power Clean:

Still not good but think better than my last attempt.
Somehow I think the weight of the bar is a bit on the light side today.
On the 3rd set 3rd rep the bar hit that thing on my right lol.

Deadlift:

Back to 6 plates.
Today I decided to start with my hips higher than usual.
Then try to bring the bar up and then push my hips forward.
Had some advice to possibly widen my stance. Maybe a good idea considering I also have a wider stance when I do my squats and that did help me.
Also need to make sure that my shoulders are in front of the bar.
May also need to start with my hips higher considering when I start the pull my hips rise 1st to the spot where I think they should have been to begin with.

Pull-ups:
Surprised myself again and the weight actually did not feel as heavy as I thought it would be.
Good sets.

Prone Bridge:
Back to just regular Prone Bridges.
WOW did they burn today!

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Posted by on July 6, 2011 in Training Log

 

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