24 Dec 2011
This week's been fairly terrible with regards to my mental state with working out as well as my food intake. Too much Skyrim has cost me precious sleeping hours and my energy levels took a toll because of it. I've also worked out twice a week for the last two weeks including this week. Need to get out of this lazy hump and get focused.
Squats:
2 x 5 x Bar
5 x 145
3 x 175
2 x 205
5 x 225
Decided to go light on the squats, wasn't feeling up to my best and I really didn't want to injure myself. Pussy out? Yeah, most likely. Excuses are like assholes, everyone's got one.
Bench:
****2 x 5 x Bar
5 x 75
3 x 95
2 x 115
1 x 135
2 x 165
Stalled oh so very, very hard on these. I noticed that using a powerlifter's arch sort of removed the load from the chest. Quite possibly why chest isn't as big as it should be.
Rows:
5 x 95
3 x 115
2 x 135
5 x 155
Went back to good 'ole bent-over BB rows. 155 felt fairly heavy.
Accessories:
9/4/4 x BW + 15lb Dips - Still stuck at BW + 15 lbs.
20 Dec 2011
Squats:
2 x 5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
3 x 270
Widened the stance a bit and significantly changed the lift. Definitely felt like I was leaning forward a ton and doing a good morning from the hole on the 3rd rep. Stalled for the second time.
Press:
****5 x Bar
3 x 75
4 x 97.5
Stalled. Went for form over satisfying the ego.
Deadlift:
5 x 155
3 x 185
2 x 215
5 x 250
Felt the lift in the legs quite a bit. Pushing gut out helps tighten core and keep back rigid, definitely helps prevent rounding back.
Accessories:
4/2 x BW Pull-ups - Wasn't feeling these very much. I was pretty spent by the end of the workout.
16 Dec 2011
Forgot that today should have been a B session. Woops.
Squats:
2 x 5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
3 x 270
Actually did 4, but I definitely did more of a good morning than a squat on the 4th rep. Felt extremely heavy. Left knee feels very unstable when locked out.
Bench:
2 x 5 x Bar
5 x 75
3 x 95
2 x 115
1 x 135
5 x 160 PR
Felt pretty easy. I had someone spot me just in case.
Power Clean:
5 x Bar x Clean shrugs
5 x 65 x Clean shrugs
5 x Bar x Front squats
5 x 65 x Front squats
2 x 6 x 65 x Power Clean
I recorded myself doing the cleans and I quickly noticed I was doing them wrong. I was using my arms to clean instead of shrugging.
Accessories:
9/3/2 x BW + 15 lbs - Last 2 sets were extremely difficult. Felt like I was very fatigued. Could have rested more.
4/7/4/8/4/7/4/8 spd HIIT - Felt pretty easy. My heart rate dropped back down recovered pretty quickly. High intensity interval heart bpm was around 180. Recovery heart bpm dropped back down to around 155-165 within the 1.5 minute rest. Recovering faster than before.