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.
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!
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.
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.
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.
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.
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!
Felt the burn real nice and was wishing the time would move faster!