Week 1 Day 3: 10/1/11

Completed my 1st week of Mad Cow Intermediate.
It feels kinda light right now still so just working mainly in improving my form. I think it is going to be around the 4th and 5th week when the weight will start getting challenging.I guess I should just enjoy this light couple of weeks as a practice for the heavy duty work that is to come.Only issue today is somehow my left hip is tight again.

Pre-workout Warm-ups:

Foam Rolling
Mobility Drills
Standing Ab Pulldown: +80 lbs x (8/8/8)
Glute-Ham Raise: BW x (7/7/7)

 

Lifting:

Squats:
Warm-up Sets:
Bar x (2×5)
80 x 5

Work Sets:
123.75 x 5
153.75 x 5
185 x 5
215 x 5
252.5 x 3
185 x 8


Weight was feeling light for now.
Happy with my form and hope to keep it this way or better as the weight gets heavier in a few weeks.

Bench Press:
Warm-up Sets:
none

Work Set:
95 x 5
118.75 x 5
142.5 x 5
166.25 x 5
195 x 3
142.5 x 8


Easy weight.
Think I was doing good form.
No left hip pain cramping problem during the session today so happy with the lift today.

Bent-over Row:
Warm-up Sets:
none

Work Sets:
81.25 x 5
101.25 x 5
122.5 x 5
142.5 x 5
166.25 x 3
122.5 x 8


Weights feels super light doing this lift.
Almost tempted to raise the weight a bit for the next session.

Assistance Exercises:

Weighted Dips:

Warm-up Sets: BW x 5
Work Sets: +45 x (5/5/5)

Barbell Curls: 

Warm-up Set: 45 x 5
Work Sets: 65 x (5/5/5)

Tricep Extension:

Warm-up Set: none
Work Sets: 45 x (5/5/5)