RSS

Week 13: Workout B (Day 60 of Transformation Challenge)

03 Aug

Week 13: 8/3/11

Today was a quick session due to time constraints. I was not able to do my usual foam roller and mobility drills and I think I paid for it. Form was crap on my squats and rows and I think I hurt my lower back in the process. Also think I pulled or strained something on my left hip area. Lessons learned.
I also deloaded on all my lifts today. Also had to skip the assistance exercises due to not having enough time today.

I also compared the 2 types of barbells today and found that the thinner diameter barbell is shorter than the thicker one. Probably by at least 2-4″ shorter. So definitely will need to use ONLY the thicker diameter barbell!


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

Squats:
WU
Bar x (2×5)
80 x 5
125 x 3
170 x 2
215 x 1
WS
260 x (3×5)

Bench Press:
WU
Bar x (2×5)
90 x 5
130 x 3
WS
180 x (3×5)

Bent-over Rows:
WU
None
WS
180 x (3×5)

Dips:
WU
none
WS
none

Dragon Flags:
(none)

Cardio:
none


Workout Notes:

Squats:

I had to squat on the squat rack and not in the power cage today because it was being used. I still prefer the power cage much more.
The camera ran out of juice on the 2nd set unfortunately.
I definitely felt the tightness on my left hip which was annoying and probably caused me some form issues. It never bothered me this much the past other sessions. Maybe I tore something, I don’t know. I think not able to get a proper warm-up did not help either.
I think I had a couple bad reps but not drastic.
Going to keep the same weight next session just to work on form.

Bench Press:

Think this is the best lift I have today.
Would have been better if my left hip did not prevent me to get better leg drive.
I think the 3rd set was the best and was able to incorporate all the things I am suppose to do, at least that is how I felt under the bar.

Bent-over Rows:
I did so poorly on this lift. My back is too rounded.
Maybe this is the lift that caused me to have lower back pain post-workout.
Going to keep the same weight next sesdion just to fix this issue.

Dips:
none

Dragon Flags:
none


Advertisements
 
Leave a comment

Posted by on August 3, 2011 in Training Log

 

Tags: , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: