Nov 26, 2014

FitNotes Workout - Wednesday 26th November 2014

 ** Barbell Squat **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 255.0 lbs x 5 reps
- 255.0 lbs x 5 reps
- 255.0 lbs x 5 reps
- 155.0 lbs x 20 reps

 ** Flat Barbell Bench Press **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 190.0 lbs x 5 reps
- 190.0 lbs x 5 reps
- 190.0 lbs x 5 reps

 ** Deadlift **
- 135.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 255.0 lbs x 5 reps

 ** Overhead Press **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 105.0 lbs x 5 reps
- 105.0 lbs x 5 reps
- 105.0 lbs x 5 reps

Did more volume today because I'm planning on heading back to Toronto tomorrow and won't be back until Sunday, at which point I'll probably be too tired to lift much, so I probably won't be lifting again until next Monday.

Squatting 255 was actually quite a grind, but that could be because I only ate 4 eggs and didn't really eat anything else all day so I was not well nourished.  Will probably do 255 again on Monday when I start again.  For later reps in the sets I need to remember to stay more upright so I don't put as much strain on the lower back.  After this, I did the "widowmaker" 20 rep squat workout with body weight.  155 lbs at 151 body weight.  Wasn't too bad.  The squats themselves were easy, especially since it's quite a backoff set after 255, but it did push the cardio.  Might be something I consider tacking on after each workout just to boost my conditioning, but that depends on what the DOMs will be like.  Don't want it to interfere with the main 3x5 of my program.

190 bench was also tough.  Probably will stay at this on Monday before progressing.

Overhead press felt easy actually.  Starting to be more comfortable with the form so should be able to progress for a while longer with this.