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Week 19: Workout I

12 Sep

Week 19: 9/12/11

Busy day today. Early morning workout followed by driving my son to school then a physical exam with my doctor. Great workout today and I actually feel back to my old strength today!

I was kinda iffy at first because I met with an old friend and we partied late and got drunk Saturday night, something I have not done in months! Slept late Sunday and I do not think I was able to eat enough that day. At least I did a decent job lifting today despite my unplanned deprecation.

I had to readjust my weight belt 1 notch wider today also. Somehow it was a tad tight last session and it felt much better now that I readjusted it 1 notch looser. I must have gained some inches a couple of weeks since my last measurement …

Decided to change the format of the training log and I think I like it better this way also.

 

Pre-Workout Warm-ups:


Standing Ab Pull Down:
 +70 x (8/8)
Glute-Ham Raise:​ BW x (6/5)

Decreased the standing ab pull down to 70 lbs because I really was just using it as a warm-up and wake up some muscles before I squat.

Still having problems getting to 8 reps on the GHR and hopefully get there some day.


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 (3×5)


Good parallel squats today. Happy I considered the last session a stall and finished with good sets of squats today!
Nothing makes me feel worst than realizing I was about to cheat myself.
For a few weeks I was using the visual cue of looking forward and slightly down. Today I switched to looking forward and slightly up and seems to work a bit better for me today.

Bench Press:

WU
Bar x (2×5)
110 x 5
155 x 3
WS
200 x (4/3/3)


Made sure to keep my shoulders back, tight grip and a wide stance on my legs with arched back.
Almost made all 3 sets of 5 but was not able to push it with the very last rep.
I think I will gamble and progress +5 lbs anyway instead of deloading and see what happens from there.

Bent-over Rows:

WU
none
WS
190 x (3×5)


Not really happy with my form on the rows.
Think I will deload and consider this my 3rd stall.
It will be my 1st deload on rows since switching to 3×5 from 5×5 so no biggie.
Working on improving on form is always better than lifting heavier I think.

Accessory Exercises:


Dips:
WU
BW x 5
WS
+45 x (8/5/5)

 

Deloaded from 55 lbs with decent result.
Will try to get 3×8 before I increase the weight again.

Reverse Crunch:

(3×12)
No problem on the crunches.

Cardio:
none

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Posted by on September 12, 2011 in Training Log

 

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