Week 17 - Day 48A
20 Sep 2011Pretty good workout, long, but good. Squats were pretty damn hard, stalled pretty hard on them today despite the fact I knocked 3x5 out last A session. I was wearing my shoes throughout the sets so this may have attributed to me stalling. There's quite a bit of cushioning in the shoes so I may have lost a lot of power transfer on the positive. This hard stall was offset with a surprisingly easy 5x5 bench. I engaged my powerlifter arch before each workset. I noticed that I could more easily distribute the weight across my upper back when I pushed through the ground with my feet. The bar was lowered a bit higher on my chest than usual so I was most likely flaring my elbows more than usual. There was no unusual balancing I encountered, I felt as though both my arms were working equally and my chest being engaged more. Rows were difficult until I adjusted my technique. I noticed that when I pulled up that I pulled the bar at an angle. Instead of doing this, I moved my torso more over the bar so I can pull straight up into my chest. This helped a lot with the heavy weight. My dips are getting stronger. I should have rested a bit more after the first set, I still felt the fatigue from the first set on the second set. I think once I can reach 15-20 reps on the first set, I will go ahead and move on to weighted dips. Planks were still relatively difficult. I think progression on this workout will be a bit slower than the reverse crunches.
Squats:
****2 x 5 x Bar 5 x 175 3 x 195 2 x 215 5/3/3 x 230
Bench:
2 x 5 x Bar 5 x 75 3 x 95 2 x 115 5 x 5 x 140
Rows:
5 x 95 3 x 115 2 x 135 5 x 5 x 160
Accessories:
12/5/7 x BW Dips 3 x 45 sec. Plank