Week 5 Day 1: 10/25/11

I usually do Day 1 sessions on a Monday but was unable to due to my wife getting sick. So I did today’s workout on a Tuesday right after I dropped my son at school after having a long night at work.
I surprised myself because when I workout after work I tend to have a craptastic session. Add to that the fact that I actually partied and got drunk this weekend for the 1st time in months and still somewhat sore from the last session on Friday!
Started off feeling a bit off when I was doing my pre-workout warm-ups but picked up from there.
Amazingly enough I had one of the best sessions today!

I learned and fixed some issues that have troubled me for a while and even achieved a PR on my bench press!
This just shows that even though you may think and/or feel like its going to be a bad session, you need to push yourself and do it anyway and it may actually be one of your best sessions ever!

Also added seated good mornings as part of my pre-workout warm-ups again in hope of fixing some of my squat issues, which I think it is.

Got myself a pair of shorts I used to wear back in my USMC days. They are called “Green Silkies” or “PT Shorts” and found them to be AWESOME for squats! You can get them here: Soffe.com
Also decided to start wearing my Rippletoe shoes again for a while instead of my Vibram KSO’s.

Pre-workout Warm-ups:

Foam Rolling + Mobility Drills
Standing Ab Pulldown: +80 lbs x (8/8/8)
Glute-Ham Raise: BW x (6/4/4)
Seated Good Morning: 110 x (8/8)


Warm-up Sets:
Bar x (2×5)
90 x 5

Work Sets:
136.25 x 5
170 x 5
203.75 x 5
237.5 x 5
271.25 x 5

Decided to try to make some changes after getting some reviews on my last squat session.
Decided to use those aerobic step things so I don’t have to guess if I am below parallel or not.
NOT using it as a box squat but more as a marker.
Think one of causes of my form issues is guestimating the right height for parallel.

Also decided try Rippletoe’s version on elbows back after watching a training video of his here: http://vimeo.com/30763907
Think for the most part my form has much improved with the fixes I applied today.
There is a noticeable elbow issue trying to drop forward and down at times but not as bad as before.
Also noticeable chest trying to drop down as the weight gets heavier but not as bad as before either.
Going to try squatting the way I did today and hopefully fix the small issues that has not been perfected yet.

Also, squatting today felt so easy that I was laughing like a hyena after each session!
Some random guy also was trying to tell me that I should stop on my 4th set or actually squat with lesser weight!
I just pointed him to IronStrong.org and told him that there are some great strength training programs there and continued to add weight for my last set!

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

Work Sets:
105 x 5
131.25 x 5
157.5 x 5
183.75 x 5
210 x 5 *PR

Awesome bench press session! Everything seems to work well!
Only had a short cramp issue occur but it quickly went away and let me lift with no problem afterwards!
Felt ecstatic as I completed the 5th set and make my bench press 5RM PR!

Bent-over Rows:
Warm-up Sets:

Work Sets:
90 x 5
111.25 x 5
133.75 x 5
156.25 x 5
178.75 x 5

Still felt amazingly charged as I start my rows.
Think I am doing better with them this time around.
Maybe make my body a tad tighter but otherwise I was happy with the session.

Assistance Exercises:

Weighted Hyperextensions: +35 x (8/8)

Weighted Incline Sit-ups: +25 x (8/8/5/4)