Wow, just realized I haven’t updated all week. Super busy at work and had a big ole brain fart. Double update comin.
11/12/12. Bench.
I’m getting better at rowing the bar to my chest and really pinning my shoulder blades back. Still playing with grip width.
Workout
A) Bench
bar x a lot
95 x 8
135 x 5
175 x 5
205 x 4
240 x 3 x 5sets
First rep paused on sets 1 and 2.
B) DB Bench
85 x 9 x 3
C) DB Row
105 x 10 x 3 each arm
D) Lat Pulldowns
3 x 10
E1) V-Bar Pushdowns
3 x 15ish
E2) Face Pulls
3 x 15-20ish
11/13/12. Squat
I had a near-death experience squatting yesterday. I was sharing the rack with a buddy who was doing power cleans, meaning a) I was standing further forward in the rack than usual and b) I didn’t have safety pins in. I was only doing the first few sets until he finished, then I would have my normal set up when I was warmed up.
Well, on the first rep at 225, the weights banged the front left post when I was down in the hole, which threw me completely off balance (and my ass went down to my ankles). I tried to get it up but immediately crashed my ass back down to my ankles due to bad balance - and I had nowhere to drop the bar so I was stuck. Luckily, my second attempt to rack it worked (though was awkward as hell).
I avoided injury but I think it affected my form the rest of the workout - my top set had three or four really hideous reps. Safe to say I will not make this idiotic mistake again.
Also, I’ve had a really stressful project at work lately that keeps making me work late and cutting into my gym time… which happened again yesterday. Had to cut out trap bar DLs.
Workout
Foam rolling, leg swings x a bunch
A) Squat
140 x 5
175 x 5
205 x 3
-work sets-
225 x 5
255 x 5
290(5+ ) x 6
B) Leg Press
3 x 15 (90s rest between sets, brutal)
C) Ab Wheel
3 x 10
Went and feasted on some incredible spicy Dr. Pepper pulled pork my lady made.
[quote]VTBalla34 wrote:
I forgot to subscribe to your log and was wondering why you weren’t updating. In now. Boom.[/quote]
I was starting to feel a little lonely in here.