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Week 13: Workout C (Day 62 of Transformation Challenge)

05 Aug

Week 13: 8/5/11

I almost did not want to go workout today but made myself anyways. Had about 4-5 hours sleep the day before then went to work on graveyard shift then drove my family where they needed to be and then finally went to the gym at around the hour 20 mark of being awake! I was tired as hell and took double the dose of the White Flood. (1 serving with water on the way to the gym and 1 serving with my intra-workout drink). The stim definitely helped me out and keep me awake and energetic even post-workout when I took my dogs for a 2-3 mile walk!Camera angle was off today and hopefully I can find the perfect angle one of these days at this new gym I go to.
Also I think I was wearing my belt an inch too high this whole time! Adjusted it to just above my hips and I felt a better support this way!I also remembered today why I do not wear sleeveless shirts on most of my workouts so far. When I sweat like a whore in church the bar almost kept slipping on my back during squats! So yeah, no more sleeveless shirts for when I squat!
My workout gear will consists of short, above knee shorts, because I hate when the fabric tug on my thighs when I squat! Maybe I will try to get one of those green silky PT Shorts we used to wear when I was in the Marines!
And a regular cotton shirt so I don’t have the damn bar sliding on my back when I am squatting over 1.5x my body weight!

Other than that, I think I miraculously had an excellent lifting session!
I even had enough time to do a few minutes of static stretches post-workout!


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 (6/5/5)

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

Deadlift:
WU
Power Cleans WU:
110 x (3×3)
DL WU:
185 x 5
230 x 3
275 x 2
WS
320 x (1×5)

Pull-up:
WU
BW x 5
WS
+57.5 x (3×5)

Prone Bridge:
(3x60s)

Cardio:
none


Workout Notes:

Squats:

I am going to consider this session stall #2 for me on squats. I think 1/2 or a little more of my reps are just an inch or 2 above parallel and I won’t have it. My standards for myself will be 100% of the reps parallel or lower or it will be a stall!
I blame the bar sliding on my back for this. I think I spent most of the time trying to concentrate and keep the bar steady on my back. It even almost fall completely on the last set.
I also accidentally lost count and did 6 reps on the 1st set by accident.

Overhead Press:

Went back to regular grip this time.
Realized today that I need to keep my body straighter when I am unracking the bar.
Also I need to have a narrower grip.
Tried a wider grip on the 2nd set and I just screwed it up royally.

Power Cleans:
For the most part, I think I am doing some decent cleans.
Just need to keep my head in a more neutral position at start.
Keep thinking I am looking too close on the floor when I should look closer to my feet more to get that neutral head position.

Deadlift:
Same as the cleans, I need to keep my head in a more neutral position.
Think for the most part I am doing better form compared to the last time.
Need to raise the camera next time to get a better angle.
I really feel my hams and glutes working hard on this lift as I push my legs off the floor.

Pull-up:
Surprised myself this time.
I think I could have handled a +5 lbs progress on this session instead of the +2.5 lbs I only added.

Prone Bridge:

Rare time that I did not hurt as bad on this prone bridge session.
Maybe I was just too stimmed out!


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Posted by on August 5, 2011 in Training Log

 

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