Week 19: Workout II

14 Sep

Week 19: 9/14/11

Had to workout in the squat rack today due to a couple of guys doing using the power rack. Kinda pissed me off not because they are using the rack but they are doing stupid stuff in the rack that they could have done somewhere else.

Lifts was tough today and I think that is due to not enough sleep again. Probably around 4-5 hours before I went to the gym.

Pre-Workout Warm-ups:

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

(WU = Warmup Sets, WS = Work Sets)


Bar x (2×5)
85 x 5
130 x 3
175 x 2
220 x 1
265 x (3×5)

Bar felt heavy at the start.
First couple of sets seems fine.
Started losing some depth and barely missing parallel on the last set somehow.
Going to consider this a stall to work on that next session.

Overhead Press:
Bar x (2×5)
85 x 5
130 x (3/2/3)

Bar felt extremely heavy today.
Crap form and reps.
Going to deload next session.

215 x 5
260 x 3
305 x 2
350 x (1×3)

Poor form and stopped myself at the 3rd rep knowing my form was crap and not hurt myself.
Going to deload next session and hopefully build myself up better.

Accessory Exercises:


BW x 5
+45 x (4/4/3)
Debating deloading to 35 lb plate next session considering how bad I did today.
Maybe its the sleep or not enough food but I am sure I have done better before.

Prone Bridge:

Had to head back home and do somethings so skipped this one.


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Posted by on September 14, 2011 in Training Log


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