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Mad Cow: Week 6 – Day 2 * Overhead Press PR

02 Nov

Week 6 Day 2: 11/2/11

Woke-up from a 5-6 hour sleep and probably could have slept a few more hours.But as usual on a workout day, I pushed myself to go and lift.
I was VERY excited today but energy level is not the same, due to assumption of doing 2 PRs today on the Overhead Press and Deadlift! I was only able to do it on the OHP but unfortunately was not able to on the DL which really bummed me out.

Also had to use the squat rack again because someone was using the power cage. At least it was being used properly and the guy using it was lifting VERY heavy weights with proper form.
Ironically enough, there was another squat rack adjacent to me with a few people doing squats slightly heavier than I am doing but with poor form, using knee wraps and a manta ray. I think I can count on my 1 hand how many people actually do correct squats in my gym.
Why am I so tempted to say something to these people? Maybe because when I was learning to do these lifts I wish someone corrected me and helped me do the lifts right?

Also made a change in the accessory exercises.
Instead of doing Sit-ups on “Day 2” of Mad Cow I will be doing Reverse Crunches instead. I kinda like them better anyways and I already do weighted sit-ups on “Day 1”.

Pre-workout Warm-ups:

Foam Rolling
Mobility Drills
Standing Ab Pulldown: +87.5 lbs x (8/8/6)
Glute-Ham Raise: BW x (8/8/6)
Seated Good Mornings: 120 x (8/8)

Lifting:

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

Work Sets:
140 x 5
173.75 x 5
208.75 x 5
208.75 x 5


I really don’t like the squat rack. The only good thing about using one today is I was able to get a different angle to film my lift.
Noticed that my knees are no longer buckling on the way up comparative to when I was squatting the same weight a few months ago.
My wrists are also not bent and generally my form is good in my opinion.
It may look like I am staring at the mirror but I am actually looking at a spot just below the mirror. Hate when I am in front of one as mirrors tend to screw me up specially on squats.
Also noticed how wide my stance really is. maybe this is unusual but I find that such a wide stance really helps me. Personal preference I guess.

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

Work Sets:
78.75 x 5
95 x 5
110 x 5
126.25 x 5 * PR *


Been waiting for this day for such a long time! Finally got a PR on OHP!
Still using a false grip for the OHP and liking it still.
Ordered myself a pair of wrist wraps in hope that it can aid in my presses and should be here by next week.
I think my form is ok and at least I didn’t almost lose a rep this time.

Deadlift:
Warm-up Sets:
170 x 5

Work Sets:
213.75 x 5
256.25 x 5
298.75 x 5
341.25 x 2 * Fail *


I thought I would be able to get a PR on DL today due to a decent session the last time.
Did notice some form issues though that could have caused the stall. (Knees too far forward, shoulders not in front of the bar, hips too low.) I may have also just had a bad day and got fatigued by the time I got to this lift.
Going to try and do the exact same setup next deadlift session and prepare for success!

Assistance Exercises:

Weighted Pull-ups:
Warm-up: BW x 5
Work Sets: +50 x (5/5/5)

Even though I was able to complete the sets I think I should try the same weight again but this time work myself to 8 reps each and improve form.

Reverse Crunch:
(12/12/12)

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Posted by on November 2, 2011 in Training Log

 

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