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Mad Cow: Week 8 – Day 1 * Squat PR!

14 Nov

Week 8 Day 1: 11/14/11

Another 4 hour sleep session before lifting. Had plenty of time to sleep but the second I woke up I could not get back to sleep.
Wife was wondering why I am still pushing myself to lift when I am obviously fatigued. I say Dedication and Consistency!
But she was right though, I was tired as hell during the workout.
I think I could probably have performed better if I had more rest.
Also skipped all my accessory work due to fatigue and time.

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: 145 x (8/8)

Lifting:

Squats:

Warm-up Sets:
Bar x (2×5)
100 x 5

Work Sets:
146.25 x 5
182.5 x 5
220 x 5
256.25 x 5
292.5 x 5 * PR *


Surprised I was able to complete my sets considering how fatigued I felt just after my warm-ups.
Had to start at the squat rack initially and moved to the power cage once it opened up. Definitely hate how I hit the pins on the squat rack at times while unracking. Power Cage all the way for me.

Still not fully sure which elbow placement to use. Few sessions ago I was leaning towards the EFS way of elbows forward and down. Today I was feeling secure with Rip’s way of Elbows back and up. Guess I will play around with the placements on the lower sets and hopefully decide sooner what works best for me. I do dig the wide stance though that I been doing for a while.

On my top set I almost had my mind and body convince me to stop on the 3rd rep. Had to collect my thoughts and pushed myself despite the fatigue.
Good thing I did as I finally did 292.5 lbs 1×5 PR! Next stop is the 300 lbs 1×5 Squat!

Bench Press:

Warm-up Sets:
Bar x (2×5)

Work Sets:
113.75 x 5
141.25 x 5
170 x 5
197.5 x 5
226.25 x 3 – Fail –


Hit a wall today due to fatigue.
Think I probably would have completed the top set if I had more than 4 hours of sleep today.
Body was tighter than last session but it just gave up.
I’ll just consider this a stall and repeat for next week and beat it!

Bent-over Rows:

Warm-up Sets:
none

Work Sets:
97.5 x 5
121.25 x 5
145 x 5
170 x 5
193.75 x 5


Somehow managed to complete this lift with no problems.
Think I did fine.
Met this guy I BS with at the gym that does Starting Strength and I think if I had a training partner I would be able to push myself harder.
Mental Note: Find a training partner!

Assistance Exercises:

Weighted Hyperextensions: none

Weighted Incline Sit-ups: none

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Posted by on November 14, 2011 in Training Log

 

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