Squat: 275 x 3
My focus was on the squatting high-bar tonite, and of course, the hip-back emphasis that I've been harping on all week. Out of the hole, I was driving the heck out of it all and it was an otherwise good night. Low back was a tad tired, maybe sore (I'll know for sure tomorrow). Other then that, it was a great night for squatting!
Bench: 175 x 3
I really didn't feel the same tightness that I had going for me on Saturday, and I'm not too sure why. Nonetheless, I hit the numbers I wanted to tonite but if I want to keep the same level of confidence going into the heavier weeks I better find out what made my bench earlier this week so easy. I used, or tried to use, the same grip with using my middle finger on the inner-most ring of the bar at my gym (this is more of a personal reference at this point.) I've read the experiences of others who've noticed differences in a little as an inch in terms of grip width and pressing ability, though hopefully I won't encounter that issue so early on.
Row: 125 x 5
Accessory work:
I noticed in my hand-written log that I hadn't done accessory work on these high-volume days in weeks. Bad bad bad me. So, I made it a point to stick it out and since I didn't have the other half along tonite it was easier to stick around the gym for a bit longer.
DB Fly
15 x 12
25 x 12
25 x 12
30 x 10
My left wrist was a bit sore; all-around this exercise just did not feel right. I'm still trying to find the right accessory movement for my chest to bring up my strength and speed from the bottom of the press.
DB Row
35 x 10
35 x 12
40 x 12
40 x 10
35 x 10
The first two sets felt pretty awesome. I think after this upcoming week I have a definitive idea on what pulling movement I want for the volume day in terms of bringing up my weaknesses.
Leg Ext.
Four sets of ten, increasing the weight and going more by feel than anything else. The last set was for 15. I tend to stay away from machines but leg extensions have done wonders for my knee health and strength and so it'll be a staple in my routine for as long as I can benefit from it.
And of course, foam rolling.
This week was a little more challenging. My focus for the next two days will be ample rest, some stretching and mobility, and hopefully a jog or two somewhere in there. I'm pretty sure next week will highlight what my weaknesses are for sure and by then I'll do some reading up on good exercises for them. I already know my grip is killing me on the deadlift. With my focus on the hip "drive" (still looking for the right word for this, hip drive just doesn't sound right), my low back strength is critical in both the squat and pull. Two weeks ago the RDL day felt fantastic, and I enjoyed my DOMS. For some reason, this week I just couldn't pull it out of my ass and quit early two sets in due to back pumps. I'll try it again.
That's about it! Time to sleep now, I'm pooped.
Til next time, keep squattin'!
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| Recipe: Cookie Dough Ice Cream (gluten and dairy free) From EliteFTS' Facebook Page |
