Week 4 Day 1: 10/17/11

First workout after missing 5 sessions due to catching an infection and taking a few recovery days off from it as well. All I could think about all weekend is getting under that bar and I guess I was so excited I was only able to get 4 hours of sleep! I tried to sleep a bit more but was unable to.

All weekend I was debating how I should start today’s workout. Should I go by week 2 or week 3 schedule or act like I didn’t miss anything and continue with the week 4 schedule. The weight was feeling fairly unchallenging for me the first few sessions of Mad Cow so I decided to risk it and do week 4 as scheduled. I think it was a good call so far. I did fairly well despite not getting enough rest in my opinion.

Pre-workout Warm-ups:

Foam Rolling + Mobility Drills
Standing Ab Pulldown: +80 lbs x (8/8/8)
Glute-Ham Raise: BW x (6/5/5)


Warm-up Sets:
Bar x (2×5)
85 x 5

Work Sets:
132.5 x 5
166.25 x 5
198.75 x 5
232.5 x 5
265 x 5

I decided to try something different on squats today on my elbow placement, something that has been bothering me for a while.
Decided to try out the EliteFTS way of doing it instead of following Rippletoe’s suggestion. Instead of pushing my elbows back behind me I placed it forward and under the bar.
It seems to work well but I just need to find a way to stop having my elbows hit my thighs when I hit the hole.
Think I have a fairly good form doing it this way. Also felt fairly easy squat session, surprisingly.

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

Work Sets:
102.5 x 5
128.75 x 5
153.75 x 5
180 x 5
205 x 4 *

This is the lift I think I should have started a little less today. Bar felt heavy by the 4th set but the earlier sets was cake.
Lost tightness and butt lifted off the bench on 5th rep on the last set so considering only 4 reps completed on that last set.

Bent-over Rows:
Warm-up Sets:

Work Sets:
87.5 x 5
110 x 5
131.25 x 5
153.75 x 5
175 x 5

Weight was fairly unchallenging until the last set.
Think this row session is one which I have better form.

Assistance Exercises:

Weighted Hyperextensions: +25 x 8 / +35 x 8

Started with only a 25 lb plate thinking i may have lost some strength on this but I didn’t. So on 2nd set I switched to 35 lb plate which is more challenging.

Weighted Incline Sit-ups: +25 x (4/3/3/2)

Was reading Jim Wendler’s 5/3/1 and what he wrote about weighted sit-ups got me thinking I was doing it wrong the last time and I guess I was. (I had the weight on my chest instead of behind my head.) WOW what a HUGE difference.