02 Aug 2011
Stalled on the 4th and 5th sets of the workset on squats. Lower back was hurting like a mother after the workset, couldn't stand for prolonged periods, had to sit down for the pain to subside. After a while of resting, the pain disappeared completely. Press was significantly easier than before. I think it's finally catching up to, albeit taking 10 entire weeks. It's somewhat disappointing the fact that I'm not even in the triple digits and it's the 10th week pressing. Deadlift was relatively easy- no back pain at all. Alternating grip for the workset and the warm-up right before. Noticed today that my arms weren't perpendicular to the ground when pulling on the deadlift. This helped a bit with the lift. 3 step cue on the pull: legs straight and line-up bar over middle of foot, touch shins to the bar, lift chest-up and sit back making sure back is straight and not rounded. I also did 3 sets of reverse crunches using a 20lb counterweight. I did this once before and thought it was somewhat of a silly thing because I didn't feel anything in my abs. Today, I felt the burn. No swinging and controlled crunch.
Warm-ups:
3 x 10 Shoulder dislocations
3 x 15 sec. Doorway pec stretch
3 x 10 Leg swings
3 x 30 sec. static Squat stretch
3 x 30 sec. glute activation
Squats:
2 x 5 x Bar
7 x 135
5 x 155
3 x 175
2 x 195
5/5/5/3/3 x 220
Press:
5 x 40
3 x 50
2 x 60
5 x 5 x 77.5
Deadlift:
7 x 155
5 x 175
3 x 195
2 x 215
5 x 245
Accessory:
3 x 10 x 20lbs Reverse Crunch
30 Jul 2011
Miraculously finished all 5 sets of the squat- how exactly? I don't know. Stalled pretty hard on the bench. I'm definitely using my right arm more than my left arm. It also feels like I may have a small muscle imbalance (right arm is a bit bigger than my left arm). I managed to get my left arm to work more when I shifted the barbell a bit to the left. I didn't get a chance to do anymore after bench, I had to leave for a friend's birthday outting. I'll be row'ing the same weight come next A session.
Warmups:
2 x 10 Shoulder dislocations
2 x 10 sec. Doorway pec stretch
2 x 10 Leg swings
2 x 30 sec. static Squat stretch
Squats:
2 x 5 x Bar
7 x 135
5 x 155
3 x 175
2 x 195
5 x 5 x 215
Bench:
2 x 5 x Bar
5 x 65
3 x 85
2 x 95
5/4/4/3/2 x 120
28 Jul 2011
2nd stall on the squats. I was a lot more mentally prepared for the squats despite me stalling on them. Presses were a bit easier and managed to get passed my previous stall weight. I'm not sure if I was cheating or not, but I was bouncing the weight off my chest on each rep. I was not, however, performing a push press; I kept my knees perfectly rigid. I did find myself arching my back quite a bit more though on the more taxing reps. It would definitely help if I can see how much I'm arching my back when my shoulders begin to give out. Deadlifts were pretty easy. I switched my alternating grip position from my previous deadlift session- Palm up on the right hand. I used alternating grip on the work weight and the warm-up set right before the work weight. I think I rounded my back slightly on the last few reps of my deadlift workweight, felt it it my back after.
Warm-ups:
2 x 10 Shoulder dislocations
2 x 15 sec. Doorway pec stretch
2 x 10 Leg swings
2 x 30 sec. static Squat stretch
3 x 30 sec. glute activation
Squats:
2 x 5 x Bar
5 x 155
3 x 175
2 x 195
5/5/5/4/2 x 215
Press:
2 x 5 x Bar
3 x 65
5 x 5 x 75
Deadlift:
7 x 155
5 x 175
3 x 195
2 x 215
5 x 235
Accessory:
7/4/2 x BW Dips