Week 7 Day 1: 11/7/11
Actually had 7 hours sleep and woke up as if I partied earlier that night! (Actually I partied a little bit the night before but that’s a different story.)
Lifted right after I dropped my son to school and had a great workout!
Continuing to progress real well on most of my lifts doing Mad Cow so far.
Even had another bench press PR and in 2 weeks I will be reaching my bench press goal of 230 lbs 1×5 much earlier than expected if I don’t stall!
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 Morning: 130 x (8/8)
Lifting:
Squats:
Warm-up Sets:
Bar x (2×5)
95 x 5
Work Sets:
142.25 x 5
178.75 x 5
213.75 x 5
250 x 5
285 x 5
Felt very energetic doing squats this morning somehow.
First 3 sets was real easy but ended up struggling a bit on the top set.
Some slight chest drop and hopefully it was not too bad.
Next week I will be getting to PR range for the squat so kinda excited and nervous at the same time.
Bench Press:
Warm-up Sets:
Bar x (2×5)
Work Sets:
110 x 5
137.5 x 5
165 x 5
192.5 x 5
220 x 5 *PR*
Still progressing well on the bench press.
It really amazes me that I am doing this well on this lift.
Had another guy I met before that is doing Starting Strength watch me bench and he said I looked strong doing it.
Hopefully I stay strong and not stall so I can reach my BP goal in 2 weeks!
Bent-over Rows:
Warm-up Sets:
none
Work Sets:
95 x 5
117.5 x 5
141.25 x 5
165 x 5
188.75 x 5
First 2 sets still feel way too light.
As I get to the top set it starts to feel at a more respectable weight.
I got myself pissed at the bar on the top set somehow. Think it was because of what I was talking about with someone between sets.
3 weeks from now and I will be doing my BOR PR if I don’t stall!
Assistance Exercises:
Weighted Hyperextensions: +45 x (8/6)
Weighted Incline Sit-ups: +25 x (8/6/4/4)
Started getting fatigued by the time I did my accessory work.
