Week 9 Day 2: 11/23/11

Had about 6 hours sleep but still woke up later than I wanted.
Was groggy until I drank my White Flood Pre-workout drink. I believe that added with the adrenaline of working out got me pumped and energized for 5 straight hours!
My right arm is still somewhat sore but happy it didn’t stop me from pulling some PRs today!
Other than that, it was a great workout!
Also, I decided to get some long socks so I can stop scraping my shins during deadlifts.
But I think I need better knee-length socks for deadlift days.

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 Mornings: 165 x (8/8)



Warm-up Sets:
Bar x (2×5)
105 x 5

Work Sets:
150 x 5
187.5 x 5
225 x 5
225 x 5

Good squat session.
I remember when today’s light session difficult for me to do!
Nothing bad to say about today’s session just to try to get my elbows further back and up.

Side Note:
Had a couple of guys trying to learn how to squat behind me on the squat rack so I decided to butt in when one of them almost hurt themself. Gave them some tips and suggested getting the Starting Strength book and go to http://ironStrong.org .
Another guy came in and tried to help them out, he looked well-built.
But then he suggested using a pussy pad and not to go parallel. I just shook my head and continued on with my routine and hopefully the 2 guys followed my advice later on.

Overhead Press:

Warm-up Sets:
Bar x (2×5)

Work Sets:
85 x 5
101.25 x 5
118.75 x 5
135 x 5 *PR*

Awesome press session for myself.
Another PR and finally got 1 full plate on each side!
Somehow today’s session felt easier than last weeks and no idea why.
Wrist felt and looked good on the 1st set and felt fine but did not look too good on the rest of the set.


Warm-up Sets:
135 x 5
180 x 5

Work Sets:
223.75 x 5
268.75 x 5
312.5 x 5
357.5 x 5 *PR*

Another PR and today’s lift felt easier compared to last weeks somehow also.
Couple of things I made sure I did which probably made a difference.
1. Grip the bar like your choking the life out of it.
2. I kinda leaned back and used my weight as I pull the bar per a post here
Also I made sure to “Fuck the bar” on lock out.
Form isn’t perfect and could be better but just happy I am still progressing!

Assistance Exercises:

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

Reverse Crunch:

Had to finish early and did not do the crunches for today’s session.