21 Jul 2011
Forgot to post Monday's workout. Stalled on the Press already. I've decided to move squat walkouts to the end of the session to give the remainder of lifts as much energy as possible. Squat walk outs take a heavy toll on my upper back and traps so I think moving this accessory exercise will help me get my Press up to par.
Deadlifts were heavy as hell. I'm pretty sure I rounded my back on the last 2 or 3 reps of the workset. I think I'm going to go up in 5 lb increments from now on.
Warmups:
3 x 10 Shoulder dislocations
3 x 10 sec. Doorway pec stretch
2 x 10 Leg swings
3 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 200
Press:
2 x 5 x Bar
5/5/5/4/4 x 70
Deadlift:
5 x 145
5 x 165
3 x 185
2 x 205
5 x 225
Warmdown:
1 x 15 sec. warrior lunge + twist
1 x 15 sec. butterfly
16 Jul 2011
Pretty good workout today. I'm not sure if I'm going low enough when I squat, but they were considerably easier given ample rest between the sets. I think the walkouts I've been doing for a while now have caught up. They really help with my upper back endurance.
I've stalled again first time on 115 lbs. For some reason, I feel like I'm using more of my right arm when pressing than my left. I find that when fatigue comes around, the bar slides to the right. This could be a result of my weaker left side therefore my right arm is compensating.
Rows are getting pretty heavy. I'm not sure if I'm jerking on some of the reps, but I try as hard as I can to maintain a strict Pendlay style bent-over BB row.
I decided to add in dips as an accessory exercise to help out with my weak press. I know from one of the first editions of SL5x5, it was instructed to perform accessories after each session; one session you would do 3xF dips and one you would do 3xF pull-ups/chin-ups. Ideally, I should have been doing accessories from the get go, but I don't think I would've gotten as far as I could with my current lifts if I had added more work which would've meant longer recovery times needed.
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
5 x 135
3 x 155
2 x 175
5 x 5 x 195
Walkouts:
10 sec. x 245
10 sec. x 265
Bench:
2 x 5 x Bar
5 x 55
3 x 75
2 x 95
5/5/5/4/4 x 115
Rows:
5 x 5 x 120
Dips:
7/6/5 x BW
Warmdown:
2 x 15 sec. warrior lunge + twist
2 x 15 sec. butterfly
Foam roller
14 Jul 2011
Pretty good workout. I didn't feel groggy leaving the gym. Squats were awesome, no pain in the lower back. Squat walkouts are considerably easier, I think my upper back has gotten quite a bit stronger from all the pulling and squeezing from all the lifts.
Triceps were burning like hell after the 3rd set of presses and I'm only at 67.5 lbs! I used my fractional plates and I got a few smirks from the guys around me.
Deadlifts were pretty heavy. I made sure that I rested plenty for the workset. I warmed up properly and didn't use any chalk or alternate my grip. One of the gym staff members was walking around so I couldn't use my chalk. For $99 a month, you'd think I'd at least get to use chalk.
Warmups:
3 x 10 Shoulder dislocations
3 x 10 sec. Doorway pec stretch
2 x 10 Leg swings
3 x 30 sec. static Squat stretch
Squats:
2 x 5 x Bar
5 x 135
3 x 155
2 x 175
5 x 5 x 190
Walkouts:
10 sec. x 240
10 sec. x 260
Press:
2 x 5 x Bar
5 x 5 x 67.5
Deadlift:
5 x 135
5 x 155
3 x 175
2 x 195
5 x 215
Warmdown:
1 x 15 sec. warrior lunge + twist
1 x 15 sec. butterfly
Pretty good workout. I didn't feel groggy leaving the gym. Squats were awesome, no pain in the lower back. Squat walkouts are considerably easier, I think my upper back has gotten quite a bit stronger from all the pulling and squeezing from all the lifts.
Triceps were burning like hell after the 3rd set of presses and I'm only at 67.5 lbs! I used my fractional plates and I got a few smirks from the guys around me.
Deadlifts were pretty heavy. I made sure that I rested plenty for the workset. I warmed up properly and didn't use any chalk or alternate my grip. One of the gym staff members was walking around so I couldn't use my chalk. For $99 a month, you'd think I'd at least get to use chalk.