Week 10 – Madcow5x5 – Day 26A
13 Mar 2012Squat:
5 x 135 5 x 160 5 x 190 5 x 225
Been sick the entire weekend and still sick during the workout. Getting my sweat on proved to clear up my nose. It's never disappointed in refreshing me and I think I actually feel better than before. I missed last Friday's workout and so I've sort of been thrown off my rhythm. Squat is getting insanely heavy and I decided to knock it down and reset the entire lift. I'm going for 275 again in 4 weeks time. These were all too difficult, I performed a slight pause in the hole to get some stretch in on the earlier sets- I got to the gym late.
Bench:
5 x 75 5 x 95 5 x 115 5 x 130 5 x 150
My bench felt extremely strong today. Things of note that I made a point to remember: shrug shoulders; perform 3 sets of empty barbell to get the form down; grip width should accommodate a forearm position that is perpendicular to the ground when pressing; press a bit closer to the nipple rather than lowering the weight down to the upper stomach area; tighten the lats pre-press and maintain tightness all through out the rep. I PL arched the last set because I didn't have a spotter and I really wanted to finish all 5 sets. I used thumbless grip on the first 2 sets. I feel this helps me in getting accustomed to the feeling of the bar at the base of the palm.
Rows:
5 x 75 5 x 95 5 x 115 5 x 135 5 x 150
These definitely felt heavy. I'm definitely using some jerk on the movement now and notice that my chest goes up. I think this is ok for now. I'm going to try to minimize raising my chest as much as possible and keeping the form as strict as I can.