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Week 10: Workout A (Day 37 of Transformation Challenge)

11 Jul

Week 10: 7/11/11

Another day where I did not get as much sleep as I wanted, probably 4-5 hours. Working the graveyard shift really takes a toll on me at times!
Pushing my body to its limits and not having enough rest is just not a good combination. This is definitely a factor on stalling on all my lifts again.
I may also need to readjust my diet because I do not think I am eating enough also.
Not enough rest + not enough food = bar stops moving!

Side Note: Need to make Cue Cards because I keep forgetting certain cues while doing the lifts.

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

Squats:
WU
Bar x (2×5)
(Box Squats are done for warm-ups)
65 x 5
110 x 3
155 x 2
200 x 1
245 x 1
WS
290 x (5/4/5/2/3)

Overhead Press:
WU
Bar x (2×5)
75 x 5
WS
120 x (4/2/2/1/1)

Deadlift:
WU
Power Clean: 115 x (3×3)
(Rest of warm-ups are Deadlift)
195 x 3
240 x 2
285 x 1
WS
330 x 3

Chin-ups:
WU
BW x 5
WS
+55 x (3×5)

Prone Bridge:
(3 x 60s)

Cardio:
None

Workout Notes:

Squat:

1st and 2nd set was my best on this session. Everything just went downhill after that. Think mentally and physically I was not ready that day for this. Need to reassess myself so I can make it next session.
All I know is DAMN that bar was HEAVY!
On a good note, I still enjoying the box squats and I think it is helping me.

Overhead Press:

I can’t believe I stalled so bad on this today.
Last session went so well and I just crapped all over this lift today.
Need to figure out if its form issue, fatigue and/or diet that screwed this all up.

Power Clean:

Decided to ramp up the weight due to the bar feeling very light last session.
You can see when I tried to do my 1st clean how surprised I was on the weight of the bar.
I remember this weight being very hard for me to try to do a clean on and I lifted it as if its so much lighter! Guess I am getting stronger 
Still fatigued a bit so that’s probably why my rest between reps was a bit longer than I wanted it to be. That and I was trying to get a good setup between reps.
It’s not perfect but I think I am improving. Just need to keep on practicing to make it better.

Deadlift:

Stalling on my 2 lifts before DL really messed me up mentally. So no surprise to me that I stalled.
Decided to film my warm-up sets to see how I need to improve my deadlift form.
In general, I tried a much higher hip position and made sure my shoulders are in front of the bar.
I also tried to bring my chest up while pushing my hips forward at the same time as my cue.
Cue cards would have helped for me to remember to keep eyeing the floor in front of me among with other form cues that I needed to remember doing.
1st Warm-up set I think I got too overzealous and ended up hyperextending my back on top due to the weight being light.
Think my lower back loosened up a bit on my work set also.
Going to try it one more time next session and hopefully do it better.

Chin-ups:
This was my only saving grace today.
I was able to do them all even though they did feel very heavy.
I tend to do all my Chin/Pull-ups and Dips in a quick paced movement.

Prone Bridge:
Energy level is down by this point and I was dying by the 2nd set.
I just kept pushing myself and good thing there was some cute girls in front of me when I was doing this that helped me complete the sets 

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Posted by on July 11, 2011 in Training Log

 

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