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Mad Cow: Week 4 – Day 2

19 Oct

Week 4 Day 2: 10/19/11

Had a good night sleep for once! took 3 tabs of ZMA and was out by 9:30PM and woke-up at 5:15AM when my alarm went off! Body wanted me to try and sleep some more and even try to skip today’s workout! Just told myself to stop being a pussy and got myself to the gym by 6:15AM.

Body is still sore, slight DOMS from my workout from Monday. Thank God today is a light day!

On a side note, I think I need to get my haircut again.
Tried to grow it out but the old Jarhead within me wants to get it cut VERY short again …

Also decided to put the Power Cleans on hold for now.

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)

Lifting:

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

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


Still doing the EFS way of elbow placement and really digging it. Keeps my upper back nice and tight doing it this way and I really feel solid as well.
Think my squat form is much better to.
Weight feels real light to me and happy for it due to the DOMS from Monday’s workout.
Funny that when I was squatting the top set it used to be very hard for me and now I consider it Cake!

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

Work Sets:
75 x 5
90 x 5
105 x 5
120 x 5


Happy with the ramped sets on OHP.
Confident that I will be able to break my OHP PR doing it this way in a few weeks!

Deadlift:
Warm-up Sets:
155 x 5

Work Sets:
203.75 x 5
243.75 x 5
285 x 5
325 x 5


Think a few times in the earlier sets my knees are too far forward.
Tried to keep my upper back tight and arms taut before I start the pull which I think is helping with the lift.
Need to remind myself to keep my eyes looking down in front of me once the weight starts getting heavy.

Assistance Exercises:

Weighted Pull-ups:
Warm-up Set: BW x 5
Work Sets: +45 x (5/5/5)

Feels heavy at this time. Tried to do them slightly slower than usual so I don’t screw up form.

Incline Sit-ups: (15/12/7)

It BURNS!
Need to get my core stronger.

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Posted by on October 19, 2011 in Training Log

 

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