28 Jan 2012
Weight: *178.8
*Body Fat: 15.3%
Squats:
5 x 120
5 x 145
5 x 175
5 x 205
3 x 240
8 x 175
[youtube=http://www.youtube.com/watch?v=OLa6VPL2DKA]
The ramp up sets are killer before the triple. Definitely much more volume compared to SL5x5. The triple wasn't too bad. The 8-rep felt rushed- felt like my knees were going forward a bit much. Overall, though, I'm fairly happy. I reviewed my form after each set and they were acceptable to me. My back was hurting a bit though.
Bench:
****5 x 65
5 x 85
5 x 95
5 x 115
3 x 130
8 x 95
[youtube=http://www.youtube.com/watch?v=V69Nfd-iVgo]
Not too bad. I tried to employ the proper techniques that Dave Tate mentioned in his "Bench Cure in 6 Weeks" video. First off, the arch was uncomfortable. I've used a powerlifter's arch before and it's definitely not pleasant and watching me using it makes me cringe a little. I think my best set was my 8-repper. I didn't arch my back as much. I actually tried pushing my lower back into the bench so as to avoid overextending my back into a hyperlordotic arch. Now as for the actual upper body lifting part- after watching myself, I definitely think form needs to get cleaned up. My forearms look like they're not perpendicular to the ground and that right there causes loss of power transfer because the weight is not balanced in my hands.
Rows:
****5 x 65
5 x 85
5 x 95
5 x 115
3 x 130
8 x 95
[youtube=http://www.youtube.com/watch?v=e0YKc5wxNn0]
Still pretty easy. One thing I noticed though was that my hips were moving a bit on the 8-repper. Definitely need to avoid this. Strict Pendalay rows means no movement of the knees or hips at all.
Accessories:
****Dips
12/8/5 x BW - Pretty difficult. Noticed on the video that my left arm wasn't going down as far as my right arm. Probably might explain the imbalance of fatigue between left and right arm.
BB Curls
8 x 40
8 x 45
8 x 50 - Decided to ramp instead of doing 40 lbs straight across. Surprisingly managed to finish all three sets. Made sure I rested well between each set.
Tricep Extension
8 x 35
8 x 40
8 x 45 - Not bad, though, I think I may be giving myself a bit more credit. The last rep felt like a half rep since I didn't go all the way down to where my elbows were 90 degrees.
26 Jan 2012
I had family over for dinner so I was a bit late to the gym, so I ended up having to rush the workout. No situps or cardio post workout. I had also eaten a bit before going to the gym so I was definitely feeling bloated.
Squats:
5 x 115
5 x 145
5 x 175
5 x 175
I've noticed that my workouts have been pretty exhausting, even on light days. Last time I ran Madcow, I wasn't as fatigued by this week, but then I remembered that previously I had used Madcow, my 4th week PRS were considerably no where near what I'm doing now.
Press:
****5 x 55
5 x 65
5 x 75
5 x 80
Read somewhere that my grip width should be about 1-1.5" wider than my shoulders. Definitely felt awkward, I normally tuck my elbows so from the mirror, my hand grip was wide but my forearms were at a 45 degree angle with my elbows tucked into my waist. Definitely feeling heavy again.
Deadlift:
****5 x 145
5 x 175
5 x 205
5 x 230
Lightweight! But, seriously, these weren't bad at all. I used the hook grip on the 3rd set and alternating, left-right, supinate-pronate, grip. On the lighter weights, I tried for pulling as hard as I can and as fast as I can. But, what I notice when I do this is that I straighten my legs out too early, therefore leading my back to do the work on the second half of the positive. This issue, more than anything, is most likely to do with problems coordinating full body sequential movements when exploding from the lift. Much props to olympic lifters, moving hundreds of pounds in a blink of an eye.
24 Jan 2012
Squats:
5 x 120
5 x 145
5 x 175
5 x 205
5 x 235
Not too bad, definitely took my time between the heavier sets. I've gotten lazy with recording myself, but I think it's about time I start doing so. I felt fairly comfortable with my form today, no lower back pain at all.
Bench:
5 x 65
5 x 85
5 x 95
5 x 115
5 x 125
Felt more comfortable with my form today. I didn't tuck my elbows in as much. My left elbow flared a bit much on one of the reps. But other than that, the weight still feels relatively light. Can't wait to get that plate up there again.
Rows:
****5 x 65
5 x 85
5 x 95
5 x 115
5 x 125
These were still pretty easy. As usual, lift off ground and accelerate towards chest.
Accessories:
Weighted Situps: 10xBW, 10x7.5, 10x10, 10x10 - Not bad, felt the burn more in my hip flexors. I think I need to curl into my knees.
Weighted Hyperextensions: 10xBW, 10x10, 10x15 - Pretty easy, but my knees were killing me. Felt like they would snap backwards from the counter-balancing.
HIIT: 10 minutes - Feeling sluggish on the HIIT. My peak heart rate was at 189 bpm, definitely out of running shape.