Week 14: 8/10/11
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:
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:
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.
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.
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.
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:
But I just toughed it out and happy I was able to do all the sets.
