Week 21 - Day 60A
18 Oct 2011Squats:
5 x Bar 5 x 145 3 x 175 2 x 205 3 x 5 x 240
Squats were pretty difficult in the end. I felt very comfortable with the warm-up sets and my form felt very tight on the work sets. Even though I finished all three sets, I think I'm going to stay on the same weight. I leaned forward quite a bit on the last rep of the last set and did a good morning, so I definitely want to make sure I don't go heavier without making sure my form is up to par.
Bench:
****5 x Bar 5 x 85 3 x 105 2 x 125 4/4/3 x 155
Bench felt heavy. Keeping the weight stable definitely added another dimension to the lift. PL arch definitely helped with stabilizing the press. Squeezing the bar also helped a lot. I was much more conservative because I was a bit wary of not being able to finish and having the bar end up on my chest.
Rows:
5 x 95 3 x 115 2 x 135 3 x 5 x 150
Rows were pretty easy, but I think I'm beginning to jerk again. It's much, much easier to cheat on this lift so I think I'm going to want to definitely get ample rest between work sets and make sure there is minimal hip movement.
Accessories:
16/7/6 x BW Dips - The conservative benching I had today definitely gave me a boost on the dips. But with that in mind, I think I'm going to start performing weighted dips, starting with 5 lbs next workout and going up by 2.5 lb increments.
3 x 45 sec. Plank - These were so so. I noticed that my core would droop as the fatigue set in. I made sure to keep a rigid body and avoid doing this. It helped engage my core much more and put less strain on the lower back.
4/7/4/8 + 4/7 - Added another half round of 4/7 because I still had plenty of gas left. My stamina was surprisingly lengthier than usual.