Week 9 Day 1: 11/21/11

Slept early to try to get proper rest and succeeded in having at least 7 hours of sleep.
Somehow my right bicep/tricep area feels like it was pulled and have a weird soreness since the day before.
I may have messed it up a bit doing bicep/tricep extensions last Friday.
Other than that, I was able to push through all my lifts with not much of a problem.
Started feeling a bit tired while doing my foam rolling, mobility drills and pre-workout warm-ups but warmed up and energized once I started doing squats.

Pre-workout Warm-ups:

Foam Rolling + Mobility Drills
Standing Ab Pulldown: +100 lbs x (8/8)
Glute-Ham Raise: BW x (8/8)
Seated Good Morning: 160 x (8/8)

Lifting:

Squats:

Warm-up Sets:
Bar x (2×5)
105 x 5

Work Sets:
150 x 5
187.5 x 5
225 x 5
262.5 x 5
300 x 5 *PR*


Finally did a 300 lbs 1×5 Squat PR! Took me 1.5 years to do!
Full Deep Squats!
Think it’s also my best squats ever!
I was not fully energized yet when I started my lifts until after the 1st set and that warmed me up enough.
Gave myself enough rest in-between for the top set.
Was so pumped for the rest of my workout once I accomplished this milestone for myself!
I still need to push my elbows back and up a bit though. Other than that, I think my form is best I have done.

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 5 *PR*


Finally got this lift after stalling last week.
My left hip was acting up and locking and cramping on me a bit making my lower body not as tight as I want it to be.
Top set would have been easier to do if my lower half would have been tighter.

Bent-over Rows:

Warm-up Sets:
none

Work Sets:
98.75 x 5
123.75 x 5
148.75 x 5
172.5 x 5
197.5 x 5


That weird ache on in my right bicep/tricep area was noticeable while doing rows.
Made it difficult to do the movement as I pull the bar up to my chest.

Assistance Exercises:

Weighted Hyperextensions:
+45 x (6/5)

Weighted Incline Sit-ups:
+25 x (8/8/6/4

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