Week14 – Day40A – I Kind Of, ♥ U Gurl

Weight:  185.4 lbs

Found a nice little gem yesterday.  It’s a remix, by C. Justice, of Destiny’s Child’s classic, “Say My Name”.  Absolutely addicting bassline.

Squats:  3x5xBar + 5×145 + 3×165 + 2×185 + 2×205 + 5×230

Still going strong on the squat.  Had to expel a maybe not so little grunt on the 4th rep of the top set.  I’ve tried controlling these more, but usually my grunts are short and emotionally driven.  When I feel that I must complete a rep and I’m pretty much feeling near or at empty in the tank, my mind shifts gears very quickly, almost like…flooring the gas pedal.  At that brief moment, I’m trying to exert as much contraction as I possibly can and squeezing my core to get that bar up.

Bench:  3x10xBar + 5×80 + 3×100 + 1×120 + 5x5x140

These weren’t bad today.  My grip was a bit different.  Middle finger was on the knurling.  Not too wide, not too narrow.  The main focus was to keep the bar at the base of my palms.  In addition, made sure to keep the scapula contracted and prevent it from separating and losing contraction throughout the entire set.  This really helped with removing the load off my shoulders.  Still doing 5 sets across of 5 reps with these.  Definitely think the added dips and incline bench accessories are helping tremendously with maintaining the weight progression on the bench.

Rows:  5×85 + 3×105 + 1×135 + 3x5x150

Messed up on the grip a bit today.  My previous A workout, I noted that I had used a wider grip, 1-2 inches outside of the knurling.  Made the mistake of putting the index finger on the knurling.  Wider grip felt easier.  Stayed with 3 sets as I was using my back.  I was lifting my chest a lot, messy form, not very strict.

Accessories:
DB Incline:  10×50
DB Rows:  3x8x55
Dips:  8/8/8/2

DB Incline was pretty easy, but I only did 1 set.  I will make sure to remember to do an additional two next time around.  Made sure to exchange 1 pressing movement with 1 pulling movement.  So, after DB incline, I did some DB rows, going up from last time, 50 -> 55 lbs.  My left arm rows were more difficult than the right side.  After this, I went on to do some dips.  Definitely did quite a bit better than last A session.  I will stay with 3 sets of 8 and increase rep count for each set by 1, workout to workout until I stall.  I’ll continue progressing the dips until I can do 3 sets of 15 at which time I’ll add weights and drop back down to 8 reps and continue the progression with weights instead of reps.

Core:
Elbow planks:  1min. 5sec. + 30sec.

Was a bit more fatigued today so the burning started a bit sooner.

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Week 24 – Day 68A

Squats:

2 x 5 x Bar
5 x 155
3 x 175
2 x 195
3 x 5 x 215

Bench:

2 x 5 x Bar
5 x 65
3 x 85
2 x 105
3 x 5 x 130

Rows:

5 x 95
3 x 115
3 x 5 x 130

Accessories:

11/4/3 x BW + 10lbs Dips

3 x 12 x 7.5 lbs Reverse Crunches

Week 24 – Day 67B

Squats:

2 x 5 x Bar
5 x 155
3 x 175
2 x 195
3 x 5 x 210

Minor lower left back pain.  Felt a bit heavier today.  May not have recovered as well as I wanted to.  I should probably stretch out my legs on recovery days to get some more blood flowing and to increase recovery time.  I was pretty tired during the workout as well though, so my energy levels were probably pretty low.

Press:

5 x Bar
3 x 55
2 x 65
3 x 5 x 75

Narrowed my grip from the usual.  Made sure the bar weight wasn’t resting on my palms to avoid stress on the wrists.  This raised the bar up to my chin.  I also noticed that my left wrist was buckling on the positive press.  The mental cue I was using to avoid this was to imagine I was trying to snap the bar in half upwards.  I also tried to roll my wrists forward and have the weight go forwards up then back instead of up then back.  Without going forward, I noticed that my wrists will have to buckle.

Deadlift:

5 x 155
3 x 175
2 x 195
5 x 215

These were very easy.  I was going for speed and explosiveness on each rep.  My grip \got messed up on the last rep and so I was unable to lock out the weight for as long as I wanted to.

Accessories:

4 x BW x Pull-ups – Guy was taking forever on the pull-up bar.  Only did 4 reps on the first set, I felt like I could’ve gone for 5.

2 x 4min. punching bag – I played one song for each round.  Worked on my left hook.  I think I’m still raising my shoulder when I hook.  After the 2 rounds, I was pretty spent.  Worked on lower body and head shot hooks.

Week 24 – Day 66A

Squats:

2 x 5 x Bar
5 x 145
3 x 165
2 x 185
3 x 5 x 205

Guy was using the small seat for box squatting -_-  Did normal squats.  Made sure I wasn’t going too low to avoid stressing the back.. Still no lower back pain.  Wide stance, split the floor apart.

Bench:

2 x 5 x Bar
5 x 65
3 x 85
2 x 105
3 x 5 x 125

Not too bad, didn’t feel like I was engaging my lats much this session.  Went for speed and power on the positive.

Rows:

5 x 95
3 x 115
3 x 5 x 125

Pretty easy.  Was hitting my knees sometimes on the way up.  Again, went for speed and maximal power on each rep.  I’m going for explosiveness to allow for translation of power into punching power.

Accessories:

10/5/4 x BW + 10 Dips – Probably going to stay at this weight.

3 x 12 x 10 lb Reverse Crunches – Pretty easy, I think I’ll stick with this weight for a while.

4 rounds Heavy Bag work – Each round lasted roughly 1-2 minutes each.  Got me pretty out of breath.  I’ll be performing these instead of treadmill HIIT for now as I want to improve upon my boxing technique.

Week 23 – Day 64A

Squats:

5 x Bar
5 x 135
3 x 155
2 x 175
3 x 5 x 195

Squats were really good.  Narrowed my grip width and made a really tight shelf for the bar to sit on.  Upper back was definitely getting worked more than usual.  Breathed into my stomach.  Split the floor apart, had a fairly wide stance.  Box squatted again.  I think I’m going to continue box squatting.  Had no back pain.  I’m just not sure if I’m going down enough.

Bench:

2 x 5 x Bar
5 x 55
3 x 75
2 x 95
3 x 5 x 120

Bench was pretty easy.  Narrowed my grip and tucked my elbows.  Arched back sufficiently and pushed my legs into the ground to put the load across my upper back.

Rows:

5 x 95
3 x 5 x 120

Pretty easy.  Pulled into my lower chest / abdominal area.

Accessories:

11/4/3 x BW + 7.5 – Banged out 11 reps on the first set.  Pretty fatigued on the last 2 reps

3 x 10 x 10 Reverse crunch – Not too bad.  Core endurance has definitely improved since I’ve started doing core.

Week 23 – Day 63B

Squats:

2 x 5 x Bar
5 x 135
3 x 155
2 x 175
3 x 5 x 190

Legs were insanely sore the entire day.  Week’s rest definitely took it’s toll on my legs.  The extra HIIT the previous session may also have overtrained my legs.  My quads felt like they were ripping apart each rep.  I was, again, box squatting.  This is considerably more difficult, but I felt like my form improved drastically.  I was reading up on a random find I had about Dave Tate going through the squat motion inch by inch.  It’s surprising that I can still find more techniques to improve squat technique.

Press:

5 x 45
3 x 5 x 65

The first set was difficult.  I noticed that the bar was resting on my palm instead of the bottom of my hand.  This put the load on my wrists and debilitated power transfer when raising the bar overhead.  I corrected this and the lift was significantly much easier the following 2 sets.  And I was only lifting 65!

Deadlift:

5 x 145
3 x 164
2 x 185
5 x 205

The lift was pretty easy.  I didn’t have to resort to alternating grip yet.

Accessories:

3/2/2 x BW Pull-ups – I’ve been at these rep ranges for a long time now.  I’d like to see why I’m not improving much on this exercise

5spd x 10 min. Treadmill – Legs were pretty beat, decided to forgo the HIIT for the day and just do steady-state for the same amount of time.