01 Nov 2011
Squats:
2 x 5 x Bar
5 x 135
3 x 155
2 x 175
3 x 5 x 190
Legs were insanely sore the entire day. Week's rest definitely took it's toll on my legs. The extra HIIT the previous session may also have overtrained my legs. My quads felt like they were ripping apart each rep. I was, again, box squatting. This is considerably more difficult, but I felt like my form improved drastically. I was reading up on a random find I had about Dave Tate going through the squat motion inch by inch. It's surprising that I can still find more techniques to improve squat technique.
Press:
5 x 45
3 x 5 x 65
The first set was difficult. I noticed that the bar was resting on my palm instead of the bottom of my hand. This put the load on my wrists and debilitated power transfer when raising the bar overhead. I corrected this and the lift was significantly much easier the following 2 sets. And I was only lifting 65!
Deadlift:
5 x 145
3 x 164
2 x 185
5 x 205
The lift was pretty easy. I didn't have to resort to alternating grip yet.
Accessories:
3/2/2 x BW Pull-ups - I've been at these rep ranges for a long time now. I'd like to see why I'm not improving much on this exercise
5spd x 10 min. Treadmill - Legs were pretty beat, decided to forgo the HIIT for the day and just do steady-state for the same amount of time.
31 Oct 2011
Squats:
2 x 5 x Bar
5 x 135
3 x 155
1 x 175
3 x 5 x 185
Decided to use a small seat to make sure posture was alright. Compared to squatting without the seat, I noticed I was probably going down farther than needed without the seat. Felt my quads being worked a bit more.
Bench:
2 x 5 x Bar
5 x 55
3 x 75
2 x 95
3 x 5 x 115
Last set was somewhat difficult. I didn't use a powerlifter arch so I may have been using more of my shoulder than I wanted to.
Rows:
5 x 95
3 x 5 x 115
These were very easy.
Accessories:
4/7/4/8/4/7/4/8 - Had much more stamina for this session's HIIT. I managed to do 2 complete sets of 4-7-4-8.
3 x BW + 5lbs Weighted Dips - Managed to crank out 11 reps on the first rep with 5 lbs added to my bodyweight.
3 x 10 x 12.5 Reverse crunches - Pretty easy. I think I'm supposed to be doing 12-15 reps instead of just 10.
20 Oct 2011
Weight: 182.0
Squats:
2 x 5 x Bar
5 x 145
3 x 175
2 x 205
3 x 5 x 240
Body was pretty tight. Very weird, I felt perfectly fine on rest day, but pretty tired the second day after the workout. I was stuck in the hole for a really long time on the last rep of the last set, but pushed through. I spent a good amount of time resting between sets. I was struggling already from the first set. Going to look into stretching and getting my body to recover better on rest days.
Press:
5 x Bar
3 x 65
2 x 75
3 x 5 x 87.5
Noticed that my right lats were working much harder than my left. I need to look into really fixing my form.
Deadlifts:
5 x 175
3 x 205
2 x 235
5 x 275
Much harder than my previous deadlift workouts. I think fatigue from the squat carried over to the deadlift. I felt my legs being used more on the lift today.
Accessories:
****3/3/2 x BW Pull-ups - I was a bit more conservative on these pull-ups. I could have probably done 4 reps on the first set.
3 x 10 x 15 lb reverse crunch - Pretty easy
4/7/4/8/4/7