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Week 14: Workout B (Day 67 of Transformation Challenge)

10 Aug

Week 14: 8/10/11

Today’s session was not too successful due to me not eating properly the day before. Think I only had 3 meals yesterday and took a short nap also. Then at the end of the day I binged out at the Hibachi Restaurant yet still not enough calories for today’s workout.
Also had about 6-7 hours sleep but woke up every other hour somehow. Maybe the ZMA is not working on me anymore?

I really need to make sure I need to eat enough during my off days.
Also my left hip somehow felt tight again. It wasn’t the last session and I even had enough time for my warm-ups. It was not as tight as it was a week ago but still noticeable.
Guess I will have to do some extra stretches today and tomorrow.

Today I used my new smartphone exclusively to film my lifts. Even though its 720p it was somehow hiccuping. Of course I was also using it as an MP3 player with my bluetooth stereo headset. maybe that is what caused it to hiccup. I guess I will have to use my old smartphone for filming and use my new one as backup when the battery dies on the old one.


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

Squats:
WU
Bar x (2×5)
85 x 5
130 x 3
175 x 2
220 x 1
WS
265 x (5/4/3)

Overhead Press:
WU
Bar x (2×5)
75 x 5
WS
120 x (3×5)

Deadlift:
WU
Power Cleans WU:
115 x (3×3)
DL WU:
195 x 5
240 x 3
285 x 2
WS
330 x (1×2)

Chin-up:
WU
BW x 5
WS
+62.5 x (3×5)

Prone Bridge:
(3x60s)

Cardio:
none

Workout Notes:

Squats:

Once I got to my work set on squats I knew I didn’t eat enough the day before as my energy level is not the way it normally is.
Better placement of my elbows on most of the lift but still need work.
I was not able to complete my other sets as I can feel my lower back loosen up and thought it be best to just stall and try again next session than risk hurting myself.
Also think I was doing a bit of good-morning on some of the sets.

Overhead Press:

Surprised myself by actually completing this lift!
I made sure I catch my breath at the top of my lift which seems to better than doing it at the bottom. Keeps the motion fluid this way.
Now I am debating if I should microload and only progress by +2.5 lbs instead of 5 lbs next session.

Power Cleans:
I think I actually did all 3 sets properly today.
Had to pause between reps to reset myself properly and need to work on doing it more fluid between reps next time.
Other than that I am happy and I think I am improving on this lift with each session.

Deadlift:
The bar felt extremely heavy this time around with only +10 lbs added to the bar since last session.
I think mentally I gave up already and that did not help me at all.
Dropped the bar halfway on the 3rd rep cause I was feeling my lower back loosening up like it did when I was doing squats.
Decided to just stall for now and try again next session.

Chin-up:
The weight felt heavier than expected today considering last session I felt all powerful and ready for more!
Again blaming my poor diet the day before for my poor performance and energy level.
At least I was able to push myself to complete all the sets!

Prone Bridge:

As expected I was hurting by the time I did these.
But I just toughed it out and happy I was able to do all the sets.
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Posted by on August 10, 2011 in Training Log

 

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