C2W3D3: 2/24/12
Around 7 hours of solid sleep before work.
When I got home I walked my dogs then went straight to the gym.
Felt good (9/10) as I arrived at the gym.
Made sure to eat some extra meals while I was at work.
(Protein Shake with Chili + Rice then Pork Chop Mixed Vegetables then Chili + Rice again 1.5 hours before I drove to the gym)
Felt real good about myself during the whole session.
Still need to work on some form issues but overall a good session.
Pre-workout Warm-ups:
Foam Rolling
Agile 8
Dynamic Stretching
Main Lift:
Overhead Press
Squat Warm-up Set:
45 x 10
Power Clean Warm-up Set:
85 x 5
OHP Warm-up Set:
55 x 5
70 x 5
85 x 3
Work Set:
105 x 5
115 x 3
130 x 5 (1RM = 152)
First 2 work sets felt easy enough.
Trying to work on that hip movement.
Top set got difficult and almost failed on the 4th rep.
Happy to get the 5 rep goal for today despite it being a struggle.
Think I maybe doing some excessive layback or could just be the angle of the camera.
Either way there is always next session to improve.
Assistance Exercises:
BBB Bench Press superset with Pull/Chin-ups
(50% of Training Max)
BP: 110 x 10
Pull-ups: BW x 10
–
BP: 110 x 10
Chin-ups: BW x 10
–
BP: 110 x 10
Pull-ups: BW x 10
–
BP: 110 x 10
Chin-ups: BW x 10
–
BP: 110 x 10
Pull-ups: BW x 10
Rest between each superset was 2.5 minutes each.
BBB BP felt super easy again.
Think I managed to get perfect setup while doing it (too bad I don’t film my assistance work but it at least felt perfect!)
I just felt powerful while doing this today and managed to get all 10 reps on the Pull/Chin-ups!
BB Curls superset with Overhead Tricep Extension:
BB Curl: 45 x 10
Tricep Extension: 35 x 10
–
BB Curl: 45 x 10
Tricep Extension: 35 x 10
–
BB Curl: 45 x 10
Tricep Extension: 35 x 10
I remember reading something by Wendler that these assistance work should take no effort at all.
So I decreased the weight from the last session and decided to superset them.
Fun to do.
I just did a nice steady pace on the curls but the tricep extension felt way too light.
