It was a little chilly out tonight during the workout but it felt great once I got to work. I was anticipating the workout since Monday and I was actually a little worried about meeting my Squat weight. I felt like I burned through that workout pretty quickly and strong as hell. I've been taking Amino Recovery by Bodybuilding.com and I think it's helped shake off the cobwebs faster and recover quicker. Creatine has been pretty good too, staying disciplined and only doing the workout is tough because I want to do more.. but I won't until after at least two months. Anyway, let's begin.
Squat:
135# 1 x 5
165# 1 x 3
180# 3 x 5
Bench:
135# 1 x 5
145# 3 x 5
Deadlift:
245# 1 x 5
So while I felt strong during all of these workouts my left chest pectoral and arm felt strained, like the muscle was strained/tearing but I did go through. We'll see what happens next week. Also, I think I'll go up to 185# and go through a week squatting at that weight. I didn't feel weak but I'd like to make sure that I'm not pushing too fast and I plan on continuing the workout for 4 more months so we'll see.
9/4/16
9 years ago
2 comments:
When you set up for the bench retract your shoulder blades so that they top of the humerus pulled tight into the socket. Picture trying to squeeze a pencil between your shoulder blades. Maintain this through the entire lift. Don't let your shoulder protract.
Second, on the descent make sure that your elbows are tracking down toward your waist and tucking inward. The angle of your upper arm in relation to your torso should be about 45 degrees. if your elbows are flaring out so that your upper arms are perpendicular to your torso that will put a LOT more pressure on your shoulders and pecs.
Do this - http://www.ironmanmagazine.com/blogs/hardcorepowerlifting/wp-content/uploads/Stephen-Oesterle-Benchpress-500x332.jpg
NOT This - http://farm4.static.flickr.com/3253/2483823350_fafff8d783.jpg
One other things. If you plan on sticking with 185 for an entire week try to hit rep maxes on the last set. So it might look like this:
Monday:
185 x 5, 5, 6
Wednesday:
185 x 5, 5, 8
Friday:
185 x 5, 5, 9
Or whatever. Just use that last set to try to set a PR for the workout. That way when it's time to bump up to 190 x 5 the next week you know you'll crush it.
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