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Mad Cow: Week 8 – Day 2

16 Nov

Week 8 Day 2: 11/16/11

Luckily had another good night sleep.
Good workout overall.
Got to test my new EFS Heavy Wrist Wrap on my Overhead Press.
Achieved 2 PRs, on my OHP and DL!

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: 150 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
220 x 5


Easy squat session.
Decided I like Rip’s elbow position the best.
Just need to work on keeping it up and back more.

Overhead Press:

Warm-up Sets:
Bar x (2×5)

Work Sets:
82.5 x 5
100 x 5
116.25 x 5
132.5 x 5 * PR *


Another overhead press PR!
Almost didn’t make it and it was REALLY hard to do!
Also the first time I used wrist wraps.
Think I put them on too tight and need to make it a bit looser next time.

Deadlift:

Warm-up Sets:
175 x 5

Work Sets:
217.5 x 5
261.25 x 5
305 x 5
348.75 x 5 *PR*


Considering this a deadlift PR even though I am not happy with the last 3 reps on the top set.
Think I did not lock all the way on the last 3 reps on the top set but otherwise I am happy with the lift on all the rest of the session.
Also did not realize I did a double overhand grip instead of my usual mixed grip on the top set!
If I did a mixed grip on the top set I probably would have performed better throughout the whole set on the top set.

Assistance Exercises:

Weighted Pull-ups:
Warm-up: BW x 5
Work Sets: +55 x (4/4/4)

Reverse Crunch:
(12/12/12)

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Posted by on November 16, 2011 in Training Log

 

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