Good workout today. Squats are getting tiring. Managed to overcome the bench press hump and finished all sets @ 100 lbs. I was able to replicate my Wednesday squat technique fairly well today. My hammy’s and glutes were definitely engaging a lot to keep my torso upright as much as possible. Noticed that looking up slightly helped keep my torso fairly more upright. Visualizing the lift definitely helps. 2-step mental cues on the positive: “Chest up”, “Split the floor”.
Bench press was really good today. My upperback was very tight against the load. Again, white knuckling the bar helped stabilize my lats and traps. I felt very fatigued after the 4th set. I thought I wouldn’t be able to crank out the last rep, ended up grunting a little on the last 2 reps. Rested quite a bit for the last set and banged it out; I was pretty happy about it.
Rows are still fairly easy. I noticed that grip strength improved a LOT when I wrapped my thumbs around my index, middle and ring finger instead of just my index finger.
I weighed myself this morning and was sitting at around 170 lbs. That’s 20 lbs gained in a month’s duration. I’ve only gained roughly 3% body fat according to the fat caliper, most of which is around my belly area (no more abs!). I’d like to see how much I can gain maintaining this 6-8 meal day diet per day. It’s pretty exciting to think about progress I’ve made in another month’s time.
3 x 10 Shoulder dislocations
3 x 10 sec. Doorway pec stretch
3 x 10 Leg swings
3 x 30 sec. static Squat stretch
5 x Bar
5 x 115
3 x 135
5 x 5 x 165
1 x 12 sec. x 215
2 x 5 x Bar
3 x 65
2 x 85
5 x 5 x 10
5 x 5 x 105
2 x 15 sec. warrior lunge + twist
2 x 15 sec. butterfly
Foam rolled legs, upper back, lats