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Mad Cow: Week 7 – Day 2 * Deadlift PR!

09 Nov

Week 7 Day 2: 11/9/11

Had a good 7 hours of sleep today.
Took my son to school then walked my dogs 1.5 miles in 20 minutes then took my wife to work and finally went to the gym.
Really trying to psyche myself out for the OHP and DL PR I was attempting today and so happy I accomplished them!
Otherwise it was an overall good workout day.

Side Note:
Some random guy was grabbing the Manta Ray that was next to me while I was doing my OHP and I ended up schooling him how he does not need it and introduced him to Strength Training. He seemed genuinely happy about the things I said and maybe that was my good deed for the day.

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: 135 x (8/8)

Lifting:

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

Work Sets:
142.5 x 5
178.75 x 5
213.75 x 5
213.75 x 5


Decided to not use the steps for reference today as per someone’s suggestion.
Noticed I ended up going too deep on my squats and maybe a little bit of buttwink due to the depth.
think I need to use the steps a bit longer and hopefully teach my body the proper placement on getting to a full parallel squat without the steps one day.

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

Work Sets:
80 x 5
96.25 x 5
112.5 x 5
128.75 x 5 *PR*


Decided to try a regular instead of false grip this time on my OHP.
Also working on my breath pattern as that seemed to help on my bench press.
Top set felt heavy!

Deadlift:
Warm-up Sets:
170 x 5

Work Sets:
213.75 x 5
256.25 x 5
298.75 x 5
341.25 x 5 * PR *


I really had to psyche myself out on this one due to stalling last session.
Gave myself plenty of rest time before I pulled the top set.
Think I did fine, could have had better form but broke through the wall finally!

Assistance Exercises:

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

Think I will keep the weight and build myself up to 3 sets of 8 reps.

Reverse Crunch:
(12/12/12)

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Posted by on November 9, 2011 in Training Log

 

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