Week 20 - Day 58A

Weight:  178.8

Squats:

5 x Bar 5 x 145 3 x 175 2 x 205 3 x 5 x 230

Pretty difficult.  Left knee was feeling awkward the entire day, probably because of the rain??  I'm getting old.

Bench:

****5 x Bar 5 x 95 3 x 115 2 x 135 3 x 5 x 150

First set of bench was pretty difficult.  I felt very unstable when pressing up.  I noticed that I was barely engaging my lats when doing the first rep.  My powerlifting arch was not being utilized properly.  I took ample rest between sets to make sure my arms didn't go anaerobic.  Stability, form and pressing strength was much better on the second and third set when I actually engaged my lats and upper back.

Rows:

****5 x 95 3 x 5 x 140

Rows were pretty easy. I noticed I had a fairly wide feet width stance compared to my grip width on the first rep so I narrowed my stance a bit for the following sets.

Accessories:

13/4/3 x BW Dips 10 min. HIIT - 4/7/3.6/8/3.6