Week 20: 9/21/11

Was not able to get enough rest the day before due to me doing daddy duties. Workout today was ok but was hoping to have a better session.

On a good note I did have around ~7 hours of sleep before I woke-up to workout!

Pre-Workout Warm-ups:


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

 

 

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


Squats:

WU
Bar x (2×5)
90 x 5
135 x 3
180 x 2
225 x 1
WS
270 x (5/3/3)
Bad news was I had to use the squat rack instead of the power cage today.
But at least my form was better than last sessions.
Most of the reps was at least parallel or lower even though I only was able to get 1 set of 5!

Bench Press:
WU
Bar x (2×5)

75 x 5
120 x 3
165 x 2
WS
210 x (4/3/3)
No PR but a stall instead today.
Should have realized after trying to lift the 1st set.
Good try.

Bent-over Rows:
WU
none

WS
175 x (3×5)
Think it’s ok but could be better.
Need to drop my hips a bit more I think.
Otherwise it felt fine doing the motions.

 

Accessory Exercises:


Dips:

WU
BW x 5

WS
+45 x (8/5/5)
Surprised I didn’t do better today.
Need to push myself harder next time and stop being such a pussy!

Reverse Crunch:
none

Ran out of time again and had to take my son to school.

 

Cardio:
none