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Week 13: Workout A (Day 58 of Transformation Challenge)

01 Aug

Week 13: 8/1/11

Today starts my switch from 5×5 to 3×5. Chose to do this to reduce my time working out in the gym. Completed my routine today and definitely shaved some time. I was even able to do a few minutes of post-workout static stretches!
At this new gym I now go to, they have 2 different barbells. The workers and other lifters there tell me they all weigh have the same weight of standard 45 lbs. One has a slightly thinner grip area while the other has a thicker grip area that I was used to. I decided to use the thicker grip barbell today and I think it is heavier than the thinner grip ones. Will have to find a scale and weigh both next time I go to the gym.
Either way, I will have to make sure I use the thicker grip barbell from now on!
Good thing about today was I had about 7 hours of awesome sleep and my workout is generally was good except for the squats.
Other than the barbell issue, I am enjoying this new gym so far.


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

Squats:
WU
Bar x (2×5)
105 x 5
150 x 3
195 x 2
240 x 1
WS
285 x (5/4/3)

Overhead Press:
WU
Bar x (2×5)
70 x 5
WS
115 x (3×5)

Deadlift:
WU
Power Cleans WU:
105 x (3×3)
DL WU:
175 x 5
220 x 3
265 x 2
WS
310 x (1×5)

Chin-up:
WU
BW x 5
WS
+60 x (3×5)

Prone Bridge:
(3x60s)

Cardio:
none

Workout Notes:

Squats:

I should have deloaded on squats when I switched to 3×5.
Form was horrible and the bar just felt much heavier than I expected it to be.
I have a weird feeling that the thinner barbell I was using last week is lighter than the thicker barbell I was used to.
Definitely will be deloading -10% next session and will use the thicker grip barbell from now on!

Overhead Press:
Still using false grip for this session and focused on trying to keep my my wrist from bending.
Think I am doing better this time and was actually able to keep my wrist from bending atrociously like my previous sessions.

Power Cleans:
Think I am doing cleans better this time.
Really liking the use of power cleans as warm-up for deadlift and rows still.

Deadlift:
Think it was a good deadlift session.
Felt good and did not take my sweet time between reps.
Really feel my hamstrings and glutes getting worked hard now also so maybe I am doing the lift proper.
I do need to remember to remove the slack on the bar before I start the pull.

Chin-up:
Awesome session.
I could probably have done another set if I wanted too.
Will progress with +2.5 lbs next session to be safe and not stall.

Prone Bridge:
Once I got to this assistance exercise it got painful quick.
Felt the burn real nice and was wishing the time would move faster!
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Posted by on August 1, 2011 in Training Log

 

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