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Week 14: Workout C (Day 69 of Transformation Challenge)

12 Aug

Week 14: 8/12/11

Had a good amount of sleep this time but my performance was not as good as I thought it would be today. Maybe I still did not eat enough the day before, I was a couple hundred calories short of my goal for the day.
I did pig out post-workout (Crock of chili and cheeseburger!) and had a fun day swimming at the pool with the family later this afternoon.
I will try to get enough rest and food this weekend to hopefully stop this stalls and progress again in my troubled lifts.
Also need to do some extra stretches to make this tightness on my left hip go away.

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)

Bench Press:
WU
Bar x (2×5)
100 x 5
145 x 3
WS
190 x (3×5)

Bent-over Rows:
WU
Power Cleans as WU: 120 x (3×3)
WS
185 x (3×5)

Dips:
WU
BW x 5
WS
+67.5 x (5/2/0)

Dragon Flags:
(4/3/3)

Cardio:
none

Workout Notes:

Squats:

Disappointed with today’s squat session.
Still having issues keeping my elbows up most of the time.
On the 2nd set my mind just gave up on me to try to get that last rep.
On the 3rd set I think my lower back was loosening up. I was starting to feel a soreness on my lower back on the 3rd rep around my sacrum/tailbone area I think.
Think this was caused by doing a bit of good-morning on the way up again.
It seems like as I try to fix some problems other keeps popping up.
Real disappointed considering I have lifted heavier with better form before and having issues now!

Bench Press:

Feel better with this lift and gave me a bit of retribution considering my sucktastic squat session earlier.
Think I am doing better with my positioning (shoulder tight, leg drive, breathing, etc.).
Real pleased with today’s session on the bench press.

Power Cleans:
Mostly a decent power clean session.
Need to make sure I don’t pause on the way up. This caused me to almost miss the last rep on the 1st set.
Need to work on making the whole lift more fluid and less time between reps.
Was trying the hook grip on the first 2 sets and not getting the hang of it. Felt better with a regular grip on the 3rd set but I think i need to learn how to use the hook grip for when the weight starts getting heavy.
Going to keep the same weight next session to work on technique.
Also noticed a weird left elbow soreness before I started doing this lift.

Bent-over Rows:
Happy I was able to do all 3 sets of 5.
Not happy that my form is not good.
My upper body was a little too low and my hip was too high.
Going to consider this a stall and hopefully do better next session.

Dips:
Surprised I had such a hard time doing this considering it’s only +2.5 lbs more than the last session.
Started feeling a left shoulder pain after the first set as well.
Still having issues getting fired up on the first rep now that I got to this weight.
Think with all these issues plus not used to this other dip station made this a sucky dip session.
Will try again with the same weight next session and see from there.

Dragon Flags:
Energy level is down at this point and was not able to do as much or more reps as I did last session.
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Posted by on August 12, 2011 in Training Log

 

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