Week 17 – Day 48A

Pretty good workout, long, but good.  Squats were pretty damn hard, stalled pretty hard on them today despite the fact I knocked 3×5 out last A session.  I was wearing my shoes throughout the sets so this may have attributed to me stalling.  There’s quite a bit of cushioning in the shoes so I may have lost a lot of power transfer on the positive.  This hard stall was offset with a surprisingly easy 5×5 bench.  I engaged my powerlifter arch before each workset.  I noticed that I could more easily distribute the weight across my upper back when I pushed through the ground with my feet.  The bar was lowered a bit higher on my chest than usual so I was most likely flaring my elbows more than usual.  There was no unusual balancing I encountered, I felt as though both my arms were working equally and my chest being engaged more.  Rows were difficult until I adjusted my technique.  I noticed that when I pulled up that I pulled the bar at an angle.  Instead of doing this, I moved my torso more over the bar so I can pull straight up into my chest.  This helped a lot with the heavy weight.  My dips are getting stronger.  I should have rested a bit more after the first set, I still felt the fatigue from the first set on the second set.  I think once I can reach 15-20 reps on the first set, I will go ahead and move on to weighted dips.  Planks were still relatively difficult.  I think progression on this workout will be a bit slower than the reverse crunches.

Squats:

2 x 5 x Bar
5 x 175
3 x 195
2 x 215
5/3/3 x  230

Bench:

2 x 5 x Bar
5 x 75
3 x 95
2 x 115
5 x 5 x 140

Rows:

5 x 95
3 x 115
2 x 135
5 x 5 x 160

Accessories: 

12/5/7 x BW Dips
3 x 45 sec. Plank