Warmups:
3 x 10 Shoulder dislocations
3 x 10 sec. Doorway pec stretch
2 x 10 Leg swings
2 x 20 sec. static Squat stretch
Squats:
2 x 5 x Bar
5 x 165
3 x 185
2 x 205
3 x 5 x 225
Row:
5 x 95
3 x 115
2 x 125
5 x 5 x 140
Bench:
2 x 5 x Bar
5 x 65
3 x 85
2 x 105
5 x 5 x 125
Accessory:
Dips:
5/5/4 x BW
Reverse Crunches:
3 x 10 x 17.5lbs
I decided to do high bar squats today. I found an article mentioning how high bar/narrow stance is more suited to long legs/short torso anthropometry. It definitely helped with less lower back pain as I wasn't excessively leaning forward and doing a good morning. Nonetheless, it was much much harder than the low bar squat. My excessive leaning (doing good mornings) is definitely compensating for the heavy weight.
I noticed on the Press that I was also using my right arm much more than my left arm. I also noticed that my left elbow was flaring out a lot when I pressed, essentially cheating the lift. I corrected this and made sure I was using my shoulder and not my triceps by tucking my elbows and making sure my elbow didn't flare out.
Of all the lifts, I have yet to stall on the Deadlift. Can't wait until I pull 3 plates.
Pull-ups are still pretty hard. Since I did reverse crunches last workout, I decided to do prone bridges today; they were extremely hard, especially the last set. I wish I had been doing them since I started, I think strengthening my core with the core exercises (reverse crunch and bridges, for now) will help with the 3 big lifts tremendously.
Warm-ups:
3 x 10 Shoulder dislocations
3 x 15 sec. Doorway pec stretch
2 x 10 Leg swings
2 x 20 sec. static Squat stretch
Squats:
2 x 5 x Bar
5 x 95 (High Bar)
5 x 135 (High Bar)
3 x 185 (High Bar)
2 x 205 (High Bar)
5/4/4 x 225 (1 set High Bar, 2 sets Low Bar)
Press:
2 x 5 x Bar
3 x 65
5 x 5 x 80
Deadlift:
5 x 165
3 x 185
2 x 205
1 x 225
5 x 250
Accessory:
4/2/1 x BW Pull-ups
3 x 30 sec. Prone Bridges
Starting this week and forward, I've decided to lower the volume from 5x5 to 3x5 on the Squat. Generally, on the SL5x5, I would go until I deloaded twice on the Squat before I dropped the volume, but I find that my extreme exhaustion and the longer amount of time spent resting is hindering my ability to move ahead on the program as a whole. Ideally, I want to complete a workout within the hour max. Lately, I've been spending more than 1.5 to nearly 2 hours. This is inefficient and only detrimental to me making further progress.
Squats felt very heavy. I think part of the heavy feeling can be attributed to my switch to 3x5, mainly being a mental psyche out to myself. Dropping the sets made me think that Squatting will be easier. I managed to finish the set, but I felt some lower back pain after my last set.
Last set of bench press surprised me quite a bit. Up until now, I've been struggling a fair amount with the lift. One thing that I changed between my bench now and my bench in the past- powerlifting arch. I was getting extremely frustrated, so I decided to go back to my powerlifting arch setup that I used before that I had great success with (PR of 3x155, highest I've ever gotten on the bench). The last set was a joke when I arched. I definitely felt my upper back being utilized more and it helped with my balancing issue, overloading my right arm. The reduced squat volume may also have helped with muscle endurance.
Rows were difficult. I missed doing the lift in the past 2 workouts. I found myself jerking and becoming more upright on the last couple of reps. I still haven't decided if I should stay at 135 at improve form or move on. I also didn't do warm-up sets which was probably not my brightest of ideas.
Dips were much easier and I managed to bang out many more reps compared to last A session. Reverse crunches were fairly difficult on the last set. I think I will begin to incorporate some interval training cardio post workout. A brief 15 min. HIIT on the tread or better yet, outside while the weather is still nice should do the trick.
Warmups:
3 x 10 Shoulder dislocations
3 x 10 sec. Doorway pec stretch
3 x 10 Leg swings
3 x 20 sec. static Squat stretch
Squats:
2 x 5 x Bar
5 x 135
3 x 185
2 x 205
3 x 5 x 230
Row:
5 x 5 x 135
Bench:
2 x 5 x Bar
5 x 65
3 x 85
2 x 105
5 x 5 x 120
Accessory:
Dips:
9/6/5 x BW
Reverse Crunches:
3 x 10 x 20lbs