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Mad Cow: Week 6 – Day 3

04 Nov

Week 6 Day 3: 11/4/11

Another workout with barely enough sleep.
About 4-5 hours.
Sad part is that I had enough time to sleep more but my body wouldn’t let me go back to sleep after I woke up from some weird reason.
Had a good workout for the most part though.

Pre-workout Warm-ups:

Foam Rolling
Mobility Drills
Standing Ab Pulldown: +90 lbs x (8/8)
Glute-Ham Raise: BW x (8/8)
Seated Good Mornings: 125 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
243.75 x 5
285 x 3
208.75 x 8


Form was fairly decent.
Some slight chest drop on the 5th set but not too bad. Weight is feeling real heavy and hopefully I can do the 5 reps next Monday.
I started getting fatigued on the 6th set and think I almost lost tightness on my lower back on the 7th rep for that set.
Need to strengthen my upper and lower back more. need to keep them tight and erected better to fix the issues I am experiencing.

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

Work Sets:
107.5 x 5
135 x 5
161.25 x 5
188.75 x 5
220 x 3 *PR*
161.25 x 8


Another PR and still feeling strong!
Sure I should be able to get the 5 reps next Monday!
Taking a breath after 2 reps seems to help keep myself tight.
Heels down and a decently wide stance helps with a stable base.
Did notice my left hip start cramping a little on the 5th set but was able to ignore it.
Think it occurs when I try to keep a too tight base on my lower body.

Bent-over Row:
Warm-up Sets:
none

Work Sets:
92.5 x 5
115 x 5
137.5 x 5
161.25 x 5
188.75 x 3
137.5 x 8


Think I need to keep my hips up a bit more to keep my lower back tighter.
Think lower back is rounding a bit but usually between reps then I tighten it back before I start the next rep.

Assistance Exercises:

Weighted Dips:
Warm-up Sets: BW x 5
Work Sets: +60 x (5/5/5)


Must have been real fatigued by this exercise.
Was doing them easier last session but I was just all over the place this time.
May deload back to 45 lbs and try for 3×8 each session instead of 3×5 and progressive load from there.

Barbell Curls: 
Warm-up Set: none
Work Sets: 75 x (8/8/8)

Tricep Extension:
Warm-up Set: none
Work Sets: 65 x (8/8/6)

Both curls and extensions was feeling hard to do.

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Posted by on November 4, 2011 in Training Log

 

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