Week 9 – Day 25A

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