Week 22 – Day 62A

Squats:

2 x 5 x Bar
5 x 135
3 x 155
1 x 175
3 x 5 x 185

Decided to use a small seat to make sure posture was alright.  Compared to squatting without the seat, I noticed I was probably going down farther than needed without the seat.  Felt my quads being worked a bit more.

Bench:

2 x 5 x Bar
5 x 55
3 x 75
2 x 95
3 x 5 x 115

Last set was somewhat difficult.  I didn’t use a powerlifter arch so I may have been using more of my shoulder than I wanted to.

Rows:

5 x 95
3 x 5 x 115

These were very easy.

Accessories:

4/7/4/8/4/7/4/8 – Had much more stamina for this session’s HIIT.  I managed to do 2 complete sets of 4-7-4-8.

3 x BW + 5lbs Weighted Dips – Managed to crank out 11 reps on the first rep with 5 lbs added to my bodyweight.

3 x 10 x 12.5 Reverse crunches – Pretty easy.  I think I’m supposed to be doing 12-15 reps instead of just 10.

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Week 21 – Day 61B

Weight:  182.0

Squats:

2 x 5 x Bar
5 x 145
3 x 175
2 x 205
3 x 5 x 240

Body was pretty tight.  Very weird, I felt perfectly fine on rest day, but pretty tired the second day after the workout.  I was stuck in the hole for a really long time on the last rep of the last set, but pushed through.  I spent a good amount of time resting between sets.  I was struggling already from the first set.  Going to look into stretching and getting my body to recover better on rest days.

Press:

5 x Bar
3 x 65
2 x 75
3 x 5 x 87.5

Noticed that my right lats were working much harder than my left.  I need to look into really fixing my form.

Deadlifts:

5 x 175
3 x 205
2 x 235
5 x 275

Much harder than my previous deadlift workouts.  I think fatigue from the squat carried over to the deadlift.  I felt my legs being used more on the lift today.

Accessories:

3/3/2 x BW Pull-ups – I was a bit more conservative on these pull-ups.  I could have probably done 4 reps on the first set.

3 x 10 x 15 lb reverse crunch – Pretty easy

4/7/4/8/4/7

Week 21 – Day 60A

Squats:

5 x Bar
5 x 145
3 x 175
2 x 205
3 x 5 x 240

Squats were pretty difficult in the end.   I felt very comfortable with the warm-up sets and my form felt very tight on the work sets.  Even though I finished all three sets, I think I’m going to stay on the same weight.  I leaned forward quite a bit on the last rep of the last set and did a good morning, so I definitely want to make sure I don’t go heavier without making sure my form is up to par.

Bench:

5 x Bar
5 x 85
3 x 105
2 x 125
4/4/3 x 155

Bench felt heavy.  Keeping the weight stable definitely added another dimension to the lift.  PL arch definitely helped with stabilizing the press.  Squeezing the bar also helped a lot.  I was much more conservative because I was a bit wary of not being able to finish and having the bar end up on my chest.

Rows:

5 x 95
3 x 115
2 x 135
3 x 5 x 150

Rows were pretty easy, but I think I’m beginning to jerk again.  It’s much, much easier to cheat on this lift so I think I’m going to want to definitely get ample rest between work sets and make sure there is minimal hip movement.

Accessories:

16/7/6 x BW Dips – The conservative benching I had today definitely gave me a boost on the dips.  But with that in mind, I think I’m going to start performing weighted dips, starting with 5 lbs next workout and going up by 2.5 lb increments.

3 x 45 sec. Plank – These were so so.  I noticed that my core would droop as the fatigue set in.  I made sure to keep a rigid body and avoid doing this.  It helped engage my core much more and put less strain on the lower back.

4/7/4/8 + 4/7 – Added another half round of 4/7 because I still had plenty of gas left.  My stamina was surprisingly lengthier than usual.

Week 20 – Day 59B

Squats:

5 x Bar
5 x 145
3 x 175
2 x 205
3 x 5 x 235

I really wanted to finish this.  I had stalled on this weight before but it was 5×5, so there should be no excuse to not finish only 3 sets of this.  I spent a good amount of time resting after the second set to make sure I finished all three sets.  Form is definitely going down the toilet as I get more fatigued.

Press:

5 x Bar
3 x 55
2 x 65
3 x 5 x 85

Decided to jump 5 pounds instead of 2.5 for this workout.  Surprisingly easy.

Deadlift:

5 x 145
5 x 175
3 x 205
2 x 235
5 x 270

The extra 5 repper in the beginning definitely got me more fatigued for the heavier warm-up sets and eventually the work set.

Accessories:

5/3/2 x BW Pull-ups
1:7 – 1.5:4 – 1:8

Week 20 – Day 58A

Weight:  178.8

Squats:

5 x Bar
5 x 145
3 x 175
2 x 205
3 x 5 x 230

Pretty difficult.  Left knee was feeling awkward the entire day, probably because of the rain??  I’m getting old.

Bench:

5 x Bar
5 x 95
3 x 115
2 x 135
3 x 5 x 150

First set of bench was pretty difficult.  I felt very unstable when pressing up.  I noticed that I was barely engaging my lats when doing the first rep.  My powerlifting arch was not being utilized properly.  I took ample rest between sets to make sure my arms didn’t go anaerobic.  Stability, form and pressing strength was much better on the second and third set when I actually engaged my lats and upper back.

Rows:

5 x 95
3 x 5 x 140

Rows were pretty easy. I noticed I had a fairly wide feet width stance compared to my grip width on the first rep so I narrowed my stance a bit for the following sets.

Accessories:

13/4/3 x BW Dips
10 min. HIIT – 4/7/3.6/8/3.6

Week 20 – FL.9

Weight:  179.8

Meal #1 – 9:10 AM
1/2 cup thick rolled oats + 16 oz. 2% milk /w 1 scoop whey protein

Meal #2 – 12:15 PM
Peanut butter and jelly sandwich

Meal #3 – 1:30 PM
Half sandwich pastrami /w bacon

Meal #4 – 4:30 PM
Half plate rice + buffalo chicken strips

Meal #5 – 7:00 PM
Finished Meal #4

Meal #6 – 9:30 PM
Plate rice + pork adobo