Morning weight: 148.7lb
#Bench
#Squat
#Deadlift
Bench was going pretty well until I did my 5th set, where I failed the 10th rep. Since I needed to do 2 more sets of 5 @ 165, I figure I'll do an AMRAP instead. But, my capacity when straight to 0 when I attempted the 6th set. My bench is always like this. I was doing 9 reps for previous set and all of a sudden if I hit RPE 10 and I would not be able pull off 1 rep in the next set. This is quite frustrating… I'm just going to have to finished the reset of the set tomorrow. Probably will do a few more sets just to get that "hypertrophy" effect…
Coming into today's session, my lower back was very sore. But, I managed to finished the squat session without rounding the lower back too much. Although some of the reps have serious depth issues. I picked up some something new while watching other YouTubers squat (high bar). They tend to arch their lower backs little bit especially on the way up. This ensures that my back doesn't round out and I'm pushing straight into the bar. Another thing I noticed from Monday's session was that if I hold my breath through the whole rep, my body had way more leverage and the weight just didn't feel as heavy. The down side was that it felt like my brain was about to pop out. I guess breathing technique is another thing I need to work on. The last thing I noticed was that my upper back was not that tight through out the lifts. And, when I squeezed the bar too hard trying to tighten my upper back, I'd either either get cramps on arms or on my back… I even had to stop the last rep of a set because my left arm was cramping so hard.. It was pretty frustrating…
Deadlift felt ok. I definitely still need to work on flattening my upper back and making sure I stay tight. It doesn't feel good, but I'm definitely stronger if my upper back was tighter. Hip shooting up is another issue. I really need to look into how I can fix this.
Bench Vol: 9435lb Squat Vol: 9675lb Deadlift Vol: 13900lb Bench INOL: 2.804107143 Squat INOL: 2.326104798 Deadlift INOL: 1.740228328
#Squat
#OHP
#Hip Abductor Machine
#Leg Extension
#Hip Adductor machine
#Leg Press
#Ez-bar Curl
#Bench
#Deadlift
#Cable Rope Overhead Triceps Extension
#Wide Grip Pull-up
#Cable Cross Front Lateral Raises
#Ab Crunch Machine
#Cable Rope Triceps Extension
#Cable Face Pull
#Pec Fly machine
snowboarding
snowboarding
#Bench
#Cable Low Row
#Plate-loaded Row (Upper Wide Grip, 2-Arm Pull)
#Lat Pull-down
#Cable Rope Overhead Triceps Extension
#Cable Rope Curl
#Suspended Leg Raises
#Squat
#Pause Squat
#OHP
#Leg Press
#Ez-bar Curl
#Leg Curl
#Rock Grip Pull-up
#Bench
#Bench w/ SlingShot
#Deadlift
#Cable Rope Overhead Triceps Extension
#Squat
#Incline Bench
#Plate-loaded Seated Calf Raises (Cybex Machine)
#Ez-bar Curl
#Cable Face Pull
#Bench
#Deadlift
#Cable Low Row (Hoist Machine)
#Cable Curl Striaght Bar
#Pec Fly machine
#Bench
#Bench w/ SlingShot
#Cable Rope Overhead Triceps Extension
#Cable Rope Triceps Extension
#Cable Cross Front Lateral Raises
#Ab Crunch Machine
#Squat
#OHP
#Stiff-legged Deadlift
#Ez-bar Curl
#Leg Press
#Cable Face Pull
#T-bar Row
#Bench
#Deadlift
#Cable Rope Overhead Triceps Extension
#Cable Rope Curl
#Cable Pull-over (Wide Grip)
#Neutral Grip Hang Leg Raise
#Squat
#Wide Grip Pull-up
#Plate-loaded Row
#Cable Face Pull
#Hip Adductor machine
#Hip Abductor Machine
#Bench
#Deadlift
#Cable Rope Overhead Triceps Extension
#Lat Pull-down (Hoist Machine)
#Cable Cross Back Lateral Raises
#Squat
#Incline Bench
#Cable Face Pull
#Cable Low Row (Hoist Machine)
#Seated Leg Curl
#Leg Extension
#Bench
#Cable Rope Overhead Triceps Extension
#Cable Rope Curl
#Cable Cross Front Lateral Raises
#Deadlift
#Pec Fly machine
#Dip Machine
#Ab Crunch Machine
#Preacher Curl
#Side Leg Raises (each leg)
#Rerverse Leg Crunch
#Legs-up Crunch
#Dumbbell Incline Bench
#Cable Rope Overhead Triceps Extension
#Squat
#Seated Leg Curl
#Leg Extension
#Wide Grip Pull-up
#Bench
#Bench w/ SlingShot
#Deadlift + 30lb Bands
#Cable Face Pull
#Cable Low Row Wide Grip (Hoist Machine)
#Cable Low Row (Hoist Machine)
#Wide Grip Pull-up
#Squat
#Incline Bench
#Rock Grip Pull-up
#Cable Cross Back Lateral Raises
#Hip Abductor Machine
#Hip Adductor machine
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