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Mad Cow: Week 7 Day 3

11 Nov

Week 7 Day 3: 11/11/11

Short workout today due to not scheduling issues.
Only did the main lifts and did not do any of the accessory work.
Otherwise a great session and the weights are really getting heavy for me.

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: 140 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
250 x 5
292.5 x 3
213.75 x 8


Started the lift at a squat rack due to someone doing deadlifts and then good mornings in the power cage …
When the guy finished his sets I moved back to the power rack and finished my session there.
Some reason I decided to try all my lifts without the step as a reference for parallel full squats today and I think I did well.
Most if not all my squats seems to be parallel or lower and think my form is decent today while hitting a PR!
Did my squats doing the EFS style of lifting instead of Rippetoe’s and liking it so far.
Wide stance, elbows forward and down.
Think I may need to have a slightly wider grip so I don’t hit my elbows on top of my thighs when I hit the hole.
It does help me realize I have hit parallel or lower but I can see issues occur due to this sometime soon.
While doing the PR set I caught myself not having an arched back while unracking and fixed it before I stepped out.

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
226.25 x 3 *PR*
165 x 8


PR again on the bench and this time it feels like I am close to stalling!
Somehow I lost much of my tightness doing the top set and hopefully I fix that when I do the 1×5 set next Monday.
Also think I need to drop the J hook 1 notch down as I am afraid I have it slightly too high and may miss reracking it one of these days.

Bent-over Row:

Warm-up Sets:
none

Work Sets:
95 x 5
117.5 x 5
141.25 x 5
165 x 5
193.75 x 5 *
141.25 x 8


No idea what I was thinking but somehow did 1×5 instead of 1×3 on my heavy set.
Also I think I need to keep my back tighter throughout the whole rep, from start to finish.
Need to make sure I reset each time also.
The bar is feeling real heavy too!

Assistance Exercises:

Weighted Dips:
Warm-up Sets: none
Work Sets: none

Barbell Curls: 
Warm-up Set: none
Work Sets: none

Tricep Extension:
Warm-up Set: none
Work Sets: none

Was not able to do any accessory exercises due to time constraints.

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Posted by on November 11, 2011 in Training Log

 

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