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.

Nov 25, 2014

** Barbell Overhead Press **
- 45.0 lbs x 10 reps
- 105.0 lbs x 5 reps
- 105.0 lbs x 5 reps
- 105.0 lbs x 5 reps

** Pullups **
- 5x10 reps

Nov 24, 2014

** Barbell Squat **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 245.0 lbs x 5 reps
- 245.0 lbs x 5 reps
- 245.0 lbs x 5 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps

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

Nov 23, 2014

** Barbell Overhead Press **
- 45.0 lbs x 10 reps
- 100.0 lbs x 5 reps
- 100.0 lbs x 5 reps
- 100.0 lbs x 5 reps

** Pullups **
- 5x10 reps

Nov 22, 2014

** Barbell Squat **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 180.0 lbs x 5 reps
- 180.0 lbs x 5 reps
- 180.0 lbs x 5 reps

** Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 235.0 lbs x 5 reps

Squats felt great.  Making sure that I retract the shoulder blades to keep the upper back tight made a HUGE difference in stability both on the eccentric, and also keeps the upper back from rounding and chest up on the concentric, which also helps prevent the bar from moving too far forward and deviating from a straight bar path.  In later reps, with some fatigue accumulation, I do notice my hips tend to rise a bit faster, which does push the bar forward and more stress on the lower back, so I need to try to prevent that in the future.  As for squat form in general, it's feeling really comfortable and smooth.  With glutes flexed, upper back flexed, neck packed, core braced, I just think about weight on the heels and sitting down, butt to heels, and this allows for a smooth hip break and basically ATG depth while maintaining relatively upright.

Bench press also felt good.  Need to remember to use more leg drive though.  The heeled shoes definitely help with that, as well as gaining a slightly better arch.

Deadlift feels light, but lower back still seems like there's slight rounding.  I'm trying to keep the hips high, but I need to remember that when I start each rep, I need to "put the lats in the front pocket".

Nov 21, 2014

** Barbell Overhead Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps

** Pullups **
- 5x10 reps

Tried doing OHP instead of dumbbell shoulder press since I think, though I have the powerblocks which gives more than enough weight, the hardest part is actually kicking the dumbbells up into the initial starting position.  I'm going to give the barbell OHP a shot since it can actually be set up in a good starting position without kicking it up.  Have to get used to the form though.  Biggest fear is actually tipping and falling forward or backward, which could be really dangerous and destructive to the surroundings.  As such, I'm starting light and plan on increasing slowly in 5 lb increments.  I figure it's alright as it is after all, an assistance exercise.  Pullups I'm just starting again as I believe it's a great exercise (was my favorite before) and I've neglected it for quite a while.  Next time, should add back the dumbbell rows as well.  I'm feeling guilty that since I got the squat rack, everything's been barbell-centric and by far my most expensive gear (the powerblocks) are kind of just sitting around...

Nov 20, 2014

FitNotes Workout - Thursday 20th November 2014

** Barbell Squat **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps

** Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps

Used "butt to heels" as cue.  At top, keep weight on heels and just thinking about sitting down with the butt.  Felt good and strong, great depth, virtually ATG, good speed.  Watching the videos after, it looks like by using this cue, I am unconsciously doing a hip break.  Well, it's working out well.  Need to remember to keep upper back tight and upon concentric, to push the back INTO the bar to keep upper back from rounding and hips rising too fast.