21 Mar 2012
Squat:
5 x 135
5 x 160
5 x 190
5 x 225
5 x 260 (+belt)
Took ample rest before heavy top set. Wasn't bad at all.
Bench:
5 x 75
5 x 95
5 x 115
5 x 135
5 x 150
Pretty easy. Took a good amount of rest time before the last set. PL arched and it was pretty easy. Also made sure to shrug up.
Row:
5 x 75
5 x 95
5 x 115
5 x 135
5 x 150
Pretty hard, but not freezing at sticking point yet so I'm going to keep adding poundage.
Accessories:
Weighted Sit-ups - 34xBW/22xBW/16x10/12x15
20 Mar 2012
Squat:
5 x 135
5 x 160
5 x 190
5 x 225
3 x 260
8 x 190
Not bad at all. Got plenty of rest time before the heavy triple.
Bench:
3 x Bar
5 x 75
5 x 95
5 x 115
5 x 135
3 x 150
8 x 115
PL arched on the triple and it was really easy. One thing I noticed when I don't PL arch is that my traps and upper right shoulder always loses tightness when lowering the weight down almost as if my right shoulder is slipping. I think this may be happening because I'm not engaging my lats properly. PL arching allows me to put myself in a position where the lats are fully engaged.
Rows:
5 x 75
5 x 95
5 x 115
5 x 135
3 x 150
8 x 115
Triple was definitely pretty heavy. Definitely jerking the weight.
Accessories:
Dips - 14/8/5: Difficult was a bit more "uniform" across all reps. Before I would gas out fairly quickly, but today's felt like a more gradual progression of fatiguing from rep to rep until the very end of each set.
Barbell Curls - 8x50/8x55/6x60: Pretty difficult. Again, my right arm felt like it was doing a bit more work than the left.
Tricep Extensions - 8x50/8x55/6x60: Not bad. I rocked my upper arm backwards a bit on the negative. I guess this uses a bit of shoulder. I made sure to get ample rest between sets.
15 Mar 2012
Squat:
5 x 135
5 x 160
5 x 190
5 x 190
Very easy. Light squat days give me a chance to analyze my lift while actually doing the lift . I think I may be rotating my torso when squatting. I feel like I'm rotating right a bit and I can feel it in my hips a bit. I think I'll have to record myself from the front next light day and see what's going on. All the videos I've recorded have done a great job showing my squat depth and posture. Unfortunately it doesn't provide what my squat looks like from the front where I can better see things like knees buckling in, torso twisting, etc.
Press:
5 x 65
5 x 75
5 x 85
5 x 95
These weren't bad. Still feel like my right lat is much more engaged than my left. I think if there was a video of me from the top down, I'd see my right arm pushing the bar away from the body more. This is, at least, what I feel is happening and it's causing my right lat to have to work a bit harder than my left. Not sure if this is happening because of my bad right shoulder (hopefully it's not!). Back was arching a bit on the 95 and managed to get stuck halfway up on the last rep, but finished it. Narrow grip helps...I think. And of course squeezing the bar engages the lats.
Deadlift:
5 x 175
5 x 215
5 x 240
5 x 280 (ow)
Sets prior to the 280 were pretty easy breezy. Used alternating on 240- I really didn't want to. Unfortunately, I decided not to record my workout today. I think I definitely rounded my back on a few of the reps on the 280. Not sure if I continue going up or stay at 280. I would rather perform lifts with good form than hurt myself petting my ego. I really want to hit that 315 PR by May 30th. I think I'm going to test my 1RMs the week of May 28th.
Assistance:
Chin-ups: 6/3/2.5 x BW - Not bad, first set felt very strong. Made sure I was doing full ROM by going ALL the way down and not doing partial reps.
Situps: 32/22/16 @ 1 min each set - These haven't really improved much, but I'm definitely feeling stronger on the situps compared to when I first began doing them. Lower abs got sore pretty quickly.