26 Jul 2011
First week to stall on the squats. I'm fairly happy for being able to make it 9 weeks in without stalling on the squat. I'm a bit annoyed at my bench. I'm still having a fairly difficult time with it and barely cranked out the last reps. Tucking my elbows helped quite a bit to lessen my elbows flaring out. Rows were difficult, I'm not sure if I'm jerking and using hip drive, I'll have to record myself.
Warmups:
3 x 10 Shoulder dislocations
3 x 10 sec. Doorway pec stretch
3 x 10 Leg swings
3 x 30 sec. static Squat stretch
Squats:
2 x 5 x Bar
7 x 135
5 x 155
3 x 175
2 x 195
5/5/5/3/2 x 215
Bench:
2 x 5 x Bar
5 x 55
3 x 75
2 x 95
5 x 5 x 115
Rows:
5 x 95
5 x 130
Accessory:
2.5/1.5/1.5 x BW x Pull-Ups
Warmdown:
2 x 15 sec. warrior lunge + twist
2 x 15 sec. butterfly
Foam roller
22 Jul 2011
Very heavy squats. My lower back was killing me after the last set. Last rep was insanely effing hard. The pain went away after the workout and, currently, it's not bothering me at all. Presses were super easy. No squat walkouts means more endurance for my upper back. Deadlifts were surprisingly easier than last work out and didn't round my back this time. I used alternating grip.
Warm-ups:
3 x 10 Shoulder dislocations
3 x 15 sec. Doorway pec stretch
2 x 10 Leg swings
2 x 30 sec. static Squat stretch
Squats:
2 x 5 x Bar
5 x 150
3 x 170
2 x 190
5 x 5 x 210
Press:
2 x 5 x 40
5 x 50
3 x 60
5 x 5 x 70
Deadlift:
7 x 150
5 x 170
3 x 190
2 x 210
5 x 230
Food:
8:45am - Protein Shake (21g carb, 36g pro)
10:14am - 1/2 cup Oatmeal with Milk (35g carb, 9g pro)
1:00pm - 12 Buffalo wings with Bleu Cheese, Regular Hamburger, Fries
3:30pm - Chobani Greek yogurt (19g carb, 14g pro)
5:00pm - Chobani Greek yogurt (19g carb, 14g pro)
9:45pm - Plate of rice, 3 oz. salmon, protein shake (21g carb, 60g pro)
Bodyweight: 174 lbs
Body Fat:
21 Jul 2011
Squats were heavy, but I finished. Stalled on the bench for the second time. I don't know what's happening, but it seems like I'm getting weaker. My right arm is, again, straining quite a bit more than my left arm. I don't know what it looks like but I need to figure out what I'm doing wrong. I think I'm starting to jerk and left my back up on my rows. Need to make sure I'm maintaining strict form.
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
5 x 145
3 x 165
2 x 185
5 x 5 x 205
Bench:
2 x 5 x Bar
5 x 55
3 x 75
2 x 95
5/5/4/3/3 x 115
Rows:
3 x 85
2 x 105
5 x 125
Warmdown:
2 x 15 sec. warrior lunge + twist
2 x 15 sec. butterfly
Foam roller