Week 30 – Day 82A

This week’s been fairly terrible with regards to my mental state with working out as well as my food intake.  Too much Skyrim has cost me precious sleeping hours and my energy levels took a toll because of it.  I’ve also worked out twice a week for the last two weeks including this week.  Need to get out of this lazy hump and get focused.

Squats:

2 x 5 x Bar
5 x 145
3 x 175
2 x 205
5 x 225

Decided to go light on the squats, wasn’t feeling up to my best and I really didn’t want to injure myself.  Pussy out?  Yeah, most likely.  Excuses are like assholes, everyone’s got one.

Bench:

2 x 5 x Bar
5 x 75
3 x 95
2 x 115
1 x 135
2 x 165

Stalled oh so very, very hard on these.  I noticed that using a powerlifter’s arch sort of removed the load from the chest.  Quite possibly why chest isn’t as big as it should be.

Rows:

5 x 95
3 x 115
2 x 135
5 x 155

Went back to good ‘ole bent-over BB rows.  155 felt fairly heavy.

Accessories:

9/4/4 x BW + 15lb Dips – Still stuck at BW + 15 lbs.

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Week 30 – Day 81B

Squats:

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

Widened the stance a bit and significantly changed the lift.  Definitely felt like I was leaning forward a ton and doing a good morning from the hole on the 3rd rep.  Stalled for the second time.

Press:

5 x Bar
3 x 75
4 x 97.5

Stalled.  Went for form over satisfying the ego.

Deadlift:

5 x 155
3 x 185
2 x 215
5 x 250

Felt the lift in the legs quite a bit.  Pushing gut out helps tighten core and keep back rigid, definitely helps prevent rounding back.

Accessories:

4/2 x BW Pull-ups – Wasn’t feeling these very much.  I was pretty spent by the end of the workout.

Week 29 – Day 80A

Forgot that today should have been a B session.  Woops.

Squats:

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

Actually did 4, but I definitely did more of a good morning than a squat on the 4th rep.  Felt extremely heavy.  Left knee feels very unstable when locked out.

Bench:

2 x 5 x Bar
5 x 75
3 x 95
2 x 115
1 x 135
5 x 160 PR

Felt pretty easy.  I had someone spot me just in case.

Power Clean:

5 x Bar x Clean shrugs
5 x 65 x Clean shrugs
5 x Bar x Front squats
5 x 65 x Front squats

2 x 6 x 65 x Power Clean

I recorded myself doing the cleans and I quickly noticed I was doing them wrong.  I was using my arms to clean instead of shrugging.

Accessories:

9/3/2 x BW + 15 lbs – Last 2 sets were extremely difficult.  Felt like I was very fatigued.  Could have rested more.

4/7/4/8/4/7/4/8 spd HIIT – Felt pretty easy.  My heart rate dropped back down recovered pretty quickly.  High intensity interval heart bpm was around 180.  Recovery heart bpm dropped back down to around 155-165 within the 1.5 minute rest.  Recovering faster than before.

Week 29 – Day 79A

Squat:

5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
5 x 265 PR !!!

Got another PR.  I’m not sure if I went low enough on the 4th rep.  My camera ran out of memory when trying to film just the first warm-up weight.  Going for 1.5xBW next workout and hopefully I can sort out the camera issue by then.

Bench:

2 x 5 x Bar
5 x 75
3 x 95
2 x 115
1 x 135
3 x 160

Stalled hard on the bench.  Didn’t feel confident with the lift.  Should definitely get a spotter next time to improve confidence and give the lift all I’ve got.

Rows:

5 x 95
3 x 115
5 x 135

People using the rack, so I couldn’t get my cleans in.  Decided to do some rows, felt a bit heavy for the weight.  Squeeze the bar hard before lifting.  This causes the lats to contract.  Promotes less jerking by using controlled lift as opposed to using jerk momentum to get the weight up.  Makes the muscles work harder.

Accessories:

10/5/3 x BW + 15 lbs Dips – Pretty hard, going to go up to 17.5 next A session.

3 x 12 x 7.5 lbs Reverse crunches – Tried doing dragon flags before this.  The negative wasn’t too bad, but the positive was impossible to do.  I think I might start doing some additional core exercises to get me to dragon flagging.

Eyeballing Food Portions

Found a nifty article on ezine while looking for example meals I could make.  My routine meals are getting insanely boring so I was looking for some fresh ideas and came across this helpful tidbit.

Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck

Article Source: http://EzineArticles.com/1487504

Week 28 – Day 78B

Squats:

2 x 5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
4 x 265

Stalled.  My form was horrendous by the 4th rep.  My back was nearly parallel to the ground, trying to lift the bar up out of the hole.  Surprisingly, back felt fine, no soreness or pain at all.

Press:

2 x 5 x Bar
5 x 65
3 x 75
2 x 85
5 x 95

Noticed that bar position was towards my fingers on the right hand to compensate for weight and therefore put more of the load on the right arm, felt it in the wrist.

Deadlifts:

5 x 155
3 x 185
2 x 215
5 x 245

Pretty easy still.  Used overhand-underhand grip.

Accessories:

5/4/2 x BW Pull-ups – Felt a bit stronger today on this exercise.  Right shoulder was definitely feeling weird because of my injury.

Week 28 – Day 77A

Squats:

2 x 5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
5 x 260 PR

This was heavy as hell.  My left knee was feeling very shaky, unstable.  Forgot to bring my camera; really could have used it to see if my form was terrible which it felt like it was.

Bench:

2 x 5 x Bar
5 x 95
3 x 115
2 x 135
5 x 155

Pretty heavy.  Form was not stellar.  Noticed that I wasn’t tucking my left elbow.  Load was shifting to the right arm.

Power Clean Progression:

2 x 5 x 65 x Clean shrugs
3 x 3 x 95 x Clean shrugs

2 x 5 x 65 x Front squat
3 x 3 x 95 x Front squat

Accessories:

9/5/3 x BW + 15 lbs Dips – Pretty difficult