Week20 – Day56A – A Midsummer Night’s Lifting

Weight:  182.8

Got to the gym pretty late, started lifting around 10pm.  Gym was pretty scarce, but still some people lingering.  Didn’t have music, unfortunately.  Traps and upper back were still sore from the last session’s OHPs.

Squats:  3x5xBar + 5×150 + 3×205 + 1×235 + 4×270 (1)

Silent squatting.  Stalled.  Think I was using a bit much back, aka doing good mornings out of the hole.  Did 10 reps of external rotations with elbow by the side on my right arm to get my right shoulder looser.

Bench:  3x5xBar + 5×75 + 3×95 + 2×115 + 3x5x140

Need to really fix this, but I’m using my right chest more than my left.  Will need to read up on this.  Having no coach to look at technique makes correcting form difficult.

Rows:  5×135 + 3×135 + 2×135 + 3x3x170

Jerking on the 2nd and 3rd reps.. First rep is relatively strict.

Accessories:
Dips:  7/7
Pull ups:  3/2/2/2
Tricep Pushdowns:  20×40 + 7×50

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Week19 – Day55B – Spring Time

Weight: ??

The scale is 5 feet away from me and I forgot to weigh myself again, doh!  Weather is absolutely gorgeous outside.

Squats:  3x5xBar + 5×150 + 3×175 + 2×205 + 1×235 + 5×265

Top set was tough.  Rested for 5 seconds after 4th rep and emptied the tank on the last rep.  I think I made it down to at least parallel.  The weight on the upper back made it very difficult to keep the torso upright.

Press:  5x5x65

These were difficult.  I bounced reps from the bottom of the lift to take advantage of some bounce out of the hole.

Deadlift:  5×135 + 3×175 + 2×205 + 1×235 + 5×270

Alternating grip, pretty difficult.  Rolling the bar down over my knee cap is killing them.  Will need to read up on this.

Accessories:
Dips:  10/9/5.5/5/5
Wide-Grip Pull-ups:  2/2/2/2/2

Conditioning:
Treadmill Intervals
1min warmup 3.0spd
30 sec 5.0 spd + 30 sec 3.0 rest
30 sec 5.5 spd + 30 sec 3.0 rest
30 sec 6.0 spd + 30 sec 3.0 rest
30 sec 6.5 spd + 30 sec 3.0 rest
30 sec 7.0 spd + 30 sec 3.0 rest
30 sec 6.5 spd + 30 sec 3.0 rest
30 sec 6.0 spd + 30 sec 3.0 rest
30 sec 5.5 spd + 30 sec 3.0 rest
30 sec 5.0 spd + 30 sec 3.0 rest