Was crunched for time - had to keep workout at about 30 min. So no frills, just the strength basics I had planned -- rushed kind of and, with the exception of the deadlift, did no incremental warm up (unless you count OHP and reg squat warm up).
1. Overhead Squat: 3 x 5 x 95 -- Failed on 5th rep on 2nd set, bar came out and I let fall forward. I was not happy with these in general -- felt sloppy. Form got better for 3rd set, but on both 2nd and 3rd set, felt it in my lower back in a funny way.
2. Squat: 2 x 5 x 195 -- Heavy. Was successful and form was ok, but between the OHP and these I think I exacerbated the groin strain.
3. Deadlift @ 225: 3, 2, 1 -- Wanted 1 x 5 but after bringing down after #3, let it go...
4. Bench Press: 5 x 5 x 145 -- Cheated on these, as in was NOT breaking parallel and bringing bar very low on more than a few reps. Stay at this weight for 5 x 5's until they are CLEAN.
This workout sucked b/c of the general failure on what I tried. OHPs: I love 'em, but they don't love me... yet. Bench press, you will always be my nemesis.
Weighed in at 181 (fuck!)... general later-in-the-day density plus food I guess....
FOR THURSDAY: All cardio and core. Do not touch any weights unless it is for core work. *MAYBE* a GPP workout or something, but I'm even skeptical about body weight 'lifting.'
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