Week 2 Day 1: 10/3/11

Started the day feeling a little off.
Think I am starting to get sick somehow and hope it is just a cold.

Usually can tell how my body is by the warm-ups and the first few sets of squats.
Today did not feel like a good day, physically.

Pre-workout Warm-ups:

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

 

Lifting:

Squats:
Warm-up Sets:
Bar x (2×5)
80 x 5Work Sets:
126.25 x 5
157.5 x 5
190 x 5
221.25 x 5
252.5 x 5


Form was not too good today.
Probably due to feeling weak and sick.
Somehow forgot to film my 3rd set entirely.

Bench Press:
Warm-up Sets:
Bar x (2×5)

Work Set:
97.5 x 5
122.5 x 5
146.25 x 5
171.25 x 5
195 x 5


Tried a different way of planting my feet this time.
So instead of planting my entire foot into the ground I just planted the balls of my feet and actually felt a tighter lower body this way!
(Wanted to emulate how some other heavy benchers I saw do this and see how it is.)
It gave me a nice solid base and made the lift much easier!

Bent-over Rows:
Warm-up Sets:
None

Work Sets:
83.75 x 5
103.75 x 5
125 x 5
145 x 5
166.25 x 5


Generally happier with my form this time around.
Still have an issue at times on keeping my hips a little too high though.
Weights on the rows also still feel VERY light for me.

Assistance Exercises:

Weighted Hyperextensions: +35 x (8/8)

Weighted Incline Sit-ups: +25 x (8/8/4/6)