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Week 12: Workout A (Day 51 of Transformation Challenge)

25 Jul
Bench Press illustration

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Week 12: 7/25/11

Today is the 1st day I am not able to film any of my lifts.
I went to a new gym to do my lifting today to check it out. Was not able to meet with the owner until I am halfway with my routine.
I asked 2 other workers about my chalk and filming questions before and one person, a nice sounding lady stated yes to the filming and chalk on the phone. When I scouted the gym the other day, a much snobbier guy was stating “I’m quite sure the owner will say NO!”. The guy seemed very disinterested in me and seemed like I was bothering him!
I decided that I need to talk to the actual owner.
So I asked him the 2 questions I had when I found him before I did my Power Cleans:
Did he allow chalk in his gym? He stated: “No problems as long as you don’t make a crazy mess with it”
Did he allow filming in the gym? He stated: “I don’t give a damn what you do as long as you don’t bother the other lifters!”
So it looks like I may be joining this gym. It cost a bit more but it will allow me to do everything I want to do with no hassle!Today I also tried on my new Old School Blue Rehband Knee Sleeves! I kinda like it so far for using on today’s workout. I will probably post a better review about it after wearing it a few more times.Other than that, today’s workout was fine. Really missed my camera.

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


Squats:
WU
Bar x (2×5)
90 x 5
135 x 3
180 x 2
225 x 1
WS
270 x (5×5)Bench Press:
WU
Bar x (2×5)
65 x 5
110 x 3
155 x 2
WS
200 x (5/5/5/3/2)Bent-over Rows:
WU
Power Clean: 120 x (3×3)
WS
195 x (5×5)

Dips:
WU
BW x 5
WS
+72.5x (5/5/0)

Dragon Flags:
(5/3/2)

Cardio:
None

Workout Notes:

Squats:
Today’s squat session was decent. I think it was tougher doing 270 the 1st time compared to this time. I met some other lifters that was doing 5×5 also and had them watch my 3rd set to make sure I was hitting parallel. They said I was going a bit below parallel so I am happy.
1st time using Rehband Knee Sleeves and I really like it so far. kept my knees nice and warm and gave a little support. It just made everything feel right.
Having my “Knees Out” was also no problem throughout the whole squat session as well!

Bench Press:

I only missed the last session by 1 rep so decided to progress with +5 lbs anyways this session.
The bar felt real heavy but I was at least able to do 3 sets of 5. I think the 1st 3 sets I was able to get a nice good leg drive to help with the press. But my hip cramped up and I was not able to do as good a leg drive and it made me lose my whole body tightness and I think that is what made me not able to push the last 2 sets.
Either way its a damn PR for me!
1st time I ever did 200 lbs Bench Press for 5 reps! I did it for 3×5!
One other thing I like about this new gym is the flat bench I was using and the Power Cage had J-hooks 😀

Power Cleans:

Too bad I was not able to film this lift because I think I did good sets of these. I had this “AHA” moment feeling when I had the bar on the rack position each time!
We will just have to film and see how I do next session 😀

Bent-Over Rows:

Really tough session on the rows today.
Bar felt REALLY heavy! I just gave myself that extra second to reset my start position and I think that helped me do 5×5!

Dips:

This new place had a different setup for dips.
It looked like a horizontal-V with wider grips that I am used too.
It also was not facing a mirror so I had to guestimate if I was breaking parallel.
Think next time I will move the dip station to face the mirror so I don’t have to guestimate each rep.
1st 2 was tough but went fine.
On the 3rd set my body just dropped and no idea what happened. I think its just due new equipment and will take time to get used to it.

Dragon Flags:

Rushing now to finish my session at this time.
Did a little bit less than last session which made me sad.
Need to try to do better next session!


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Posted by on July 25, 2011 in Training Log

 

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