Week 5 Day 3: 10/28/11

Decided to workout again today after I finished my graveyard shift and dropping my son off to school. In the past I usually have a crappy session when I do this but this week it has been different and wanted to see if it was just a fluke.
Today is the “Heavy Day” for Mad Cow and was surprised at how great I did this session!
I started strong and finished strong!
One good thing about doing today’s session the way I did is that once the adrenaline has subsided and I have eaten a whole meal at home I am ready to pass out!
I slept like I baby and probably could have slept more if not for my wife and son waking me up an hour before I have to leave for work!
Thinking that whole experience is a good thing.

I lifted then ate then slept like a baby for recovery!
Lift! Eat! Sleep! Grow!

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 Mornings: 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
278.75 x 3
203.75 x 8

Using those steps starting this week has been a VERY helpful for my squats and wish I have done it sooner!
Form has been much improved and only at the start of the 4th and 5th sets did my chest start to droop down.
I don’t think it was too bad but think I can improve it some more and keep my chest up higher next time.

On a side note:
I saw this 2 guys squatting with 3 45 lbs plates on each side. They are big guys but the thing that did not impress me are the following: 1. They are not even anywhere close to hitting parallel. 2. Their lower backs are rounding REAL bad. 3. General form is just not good. 4 They must be thinking they are all badass doing 3 plates on each side and taking pictures on the ONLY Power Cage in the gym that I want to use!
I was just happy that by the time I finished my pre-workout warm-ups that they finished posing and pretending to know how to squat!

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
215 x 3
157.5 x 8

Surprised myself on how strong I felt while doing this lift today.
Never have I ever lifted this much more and still feel awesome!
Confident in myself that I should be able to do all the sets this coming Monday with no problems!

Bent-over Row:
Warm-up Sets: none

Work Sets:
90 x 5
111.25 x 5
133.75 x 5
156.25 x 5
183.75 x 3
133.75 x 8

I hate how the earlier sets are just too light for me.
But the top set is definitely at that level for me that I can’t complain.
Think my form is much better on this also compared to the past.
I try to keep my upper back tight as if I am about to do a bench press and my arms taut before I start the row.
Think this is helping in preventing my lower back from rounding.

Assistance Exercises:

Weighted Dips:
Warm-up Sets: BW x 5
Work Sets: +55 x (5/5/5)

Barbell Curls: 
Warm-up Set: none
Work Sets: 70 x (8/8/8)

Tricep Extension:
Warm-up Set: none
Work Sets: 55 x (8/8/8)