Making up for the missed squat session from yesterday.
Breathing Paused High Bar Squat
- 45 lb x 10
- 135 lb x 10
- 225 lb x 5
- 315 lb x 3
Paused High Bar Squat
- 405 lb x 1
- 455 lb x 1 Added belt
High Bar Squat
- 405 lb x 5,5,5
Had some errands to run this morning, so I'm going to do bench press today and squat tomorrow.
Reverse Grip Bench Press
Paused until work sets.
- 45 lb x 10
- 135 lb x 5
- 225 lb x 3
- 275 lb x 1
- 325 lb x 1
- 365 lb x 1
- 295 lb x 5,5,5
- +2.5 lb from last week (microloading)
Barbell Curl
- 60 lb x 10
- 70 lb x 8
Reverse EZ Bar Curl
- 40 lb x 10
Another day training in a big box gym.
Plenty of dudes with jacked upper bodies and...not so jacked lower bodies.
The power rack (Hammer Strength) is narrower than the rack I have at home, so I have to be careful not to get my fingers caught onto the J-hooks (my hand position is a bit wide when performing low bar squats). However, looking at the mirror when re-racking the bar seems to help avoid this problem because I can see where my fingers are in relation to the J-hooks and course-correct if needed.
Shoulder Dislocations
- 10
Breathing Paused Low Bar Squat
- 45 lb x 10
- 135 lb x 10
- 225 lb x 5
- 315 lb x 3
Paused Low Bar Squat
Belt at 455 lb.
- 405 lb x 1
- 455 lb x 1
Low Bar Squat
- 500 lb x 1
- 405 lb x 7
- Wanted an "easy" 10 rep max, but only got 7 until I gassed out. Got 6 reps with 460 lb last week, and I did 8 reps with 440 lb before, so this is a bit disappointing. Also, I've done 10 reps with 405 lb for the high bar squat, so I thought low bar would be no problem. Gah.
- Might be because I'm training later on in the day (around 4 PM today) instead of starting at the usual 10:30-11:00 AM. Ah well, I'm sure I'll get used this as time goes by.
Reverse Grip Bench Press
- 45 lb x 10
- 135 lb x 5
- 225 lb x 3
- 275 lb x 1
- 315 lb x 1
- 365 lb x 1
- 315 lb x 3,3,3
Trained at a commercial gym today.
This is pretty much how it went (at least in my mind):
Neck Extension
Used the Free Motion Functional Trainer for this. Haven't used this machine in years.
- 30 lb x 20
- 35 lb x 10
- 50 lb x 10
- 60 lb x 10
Neck Flexion
- 30 lb x 20
- 35 lb x 10
- 50 lb x 10
- 60 lb x 10
Neck Side Flexion
- 25 lb x 20
- 30 lb x 10
- 45 lb x 10
- 50 lb x 10
Paused Front Squat
- 45 lb x 10
- 135 lb x 5
- 225 lb x 3
- 275 lb x 1
- 315 lb x 1
Front Squat
- 365 lb x 1 Belt
Paused Front Squat
- 315 lb x 3
- 315 lb x 3
- 315 lb x 3
Overhead Press
- 45 lb x 10
- 95 lb x 5
- 135 lb x 3
- 185 lb x 1
- 225 lb x 1
- 245 lb x 1
- 225 lb x 3,2,1
- 185 lb x 5,5
Pressing in front of a mirror threw me off. There was a tendancy to look at the mirror which made the bar come out of the groove many times. Have to remember to look upwards.
I think I may have strained something in my lower back, right side last week, so I'll just do high bar squats today.
Also, I'm going to stop doing paused squats for my work sets and only do them during warm ups.
Inverted Sit Ups
Sit ups while hanging upside down on the Teeter Hang Ups EP-950 Inversion Table.
- 10
Breathing Paused High Bar Squat
- 45 lb x 10
- 140 lb x 10
- 230 lb x 5
- 320 lb x 3
Paused High Bar Squat
- 410 lb x 1
High Bar Squat
- 330 lb x 6,6,6
Reverse Grip Bench Press
Paused until work sets.
- 45 lb x 10
- 140 lb x 5
- 230 lb x 3
- 280 lb x 1
- 330 lb x 1
- 370 lb x 1
- 292.5 lb x 5,5,5
- +2.5 lb from last week (microloading)
- Last set I widened my grip (ring fingers on the rings instead of index fingers). I think I have a little more control with a wider grip, especially when I'm fatigued and I start flaring my elbows out. There's a little more wiggle room for elbow flare with a wider grip for the RGBP compared to a narrower grip.
