Week 14: Workout A (Day 65 of Transformation Challenge)

08 Aug

Week 14: 8/8/11

Crappy sleep today. Kept waking up every other hour for no reason. Fortunately when it was time to go I was rested enough.
Good session today but my cameras was acting up again. Just realized that my new smartphone can record 720p so I think I will ditch my old smartphone and just use my new smartphone as my primary camera.
I was reviewing some of my lifts the day before and I think I got some “AHA!” moments and made today’s session a good one.

(WU = Warmup Sets, WS = Work Sets)

Bar x (2×5)
80 x 5
125 x 3
170 x 2
215 x 1
260 x (3×5)

Bench Press:
Bar x (2×5)
95 x 5
140 x 3
185 x (3×5)

Bent-over Rows:
Power Cleans as WU: 115 x (3×3)
180 x (3×5)

BW x 5
+65 x (3×5)

Dragon Flags:


Workout Notes:


Unfortunately, my smartphone randomly rebooted and corrupted the vid of the 3rd set 

I had an “AHA!” moment when I reread a post by a SL member, Andrew. He stated about my last squat session:

It’s odd about depth, your squats used to be stupidly deep.

That got me thinking:

WTF am I trying to just hit parallel when I was doing well going below parallel?
I am starting to have form issues because I am trying to hit just parallel! hell, I am starting to miss parallel because I guestimate where parallel is!
When I go deep I am sure I will go parallel or lower!

So I tried to go as deep as I thought I normally do and I think I did a MUCH better job this time on the squats! Still have some issues to work on but much better than the last session.
Think I was dropping down to the hole a little too fast on the 1st set.
Also think there was a rep or 2 where my knees buckled. Both issues I need to fix next session.

One major issue I need to fix is my elbow placement.
It keeps dropping down when I need it to be placed back and up.

Will progress by +5 lbs next session.

Bench Press:

Think I am getting better at keeping my shoulders/back tight and using leg drive.
Today’s session kinda felt too easy for me today somehow.
My hips are still getting some cramps when I try to use too wide a stance though.
Will progress by +5 lbs next session.
Power Cleans:
Damn camera hic-cupped and glitched the 1st 2 reps somehow.
I think I did a few good reps but also a couple not so good ones.
Had to try to do a slight squat in order to catch the bar properly, think that is ok?
Think next session I will use the same weight to fix some issues.

Bent-over Rows:

Did better this session.
Bar did not feel as heavy this time around.
Think the fat on my sides are making it look like my lower back is rounded at the angle my camera is on.
Will progress by +5 lbs next session.


Still not used to the dip station at this new gym.
The 1st rep is always the hardest and almost make me stall if I did not push myself harder.
Once I go down and back up the consecutive reps are easier to do.
Will progress by +2.5 lbs next session.

Dragon Flags:
Did a couple more reps than the last session.
This is such a tough exercises but I do love it.
Wonder how long it will take me to do 3×12 …

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Posted by on August 8, 2011 in Training Log


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