Monday, February 11th, 2013 | Author: Casey Criswell

Monday 2/11/2013

This week’s shaping up to be interesting. The weight’s been on the move in a big way and so far…it hasn’t rubber banded back to where it was before. I’m remaining skeptical since I’ve seen my weight go down and bounce right back up but at the time….it’s a bit exciting! After my workout in the gym, I had to knock the scale down to 200 from 250, so there’s that.

The lifts were going stellar last week though today, I just didn’t feel quite as strong. Where benching 205 felt pretty solid last week, today they were a fight. My squats I dropped weight intentionally working on form since I switch to low bar and got super low, aka parallel, so that’s cool. Deadlift, I got 315 x 3, but they did not feel good at all. I’ve been getting 315×5 for the last two weeks but today, those last 2 reps just weren’t there. I ate good and slept alot over the weekend, but I did lift satrurday. Maybe I’m just tired.

Actually…I can think of 2 reasons my deadlift’s petered out once I apply some brain power to it. Saturday as I had posted, I did front squats for the first time. I got up to 135 for my 3 working sets and the doms were pretty crazy on Sunday. Thinking about it, I’m sure that was a MAJOR factor since there’s a lot of new muscles being users there. The second is that my low bar squats today were far lower than I’ve been doing, so there was some new fatigue there as well! So…okay, not so worried about that deadlift now that I’ve talked it out.

All in all, I’m pretty excited for my new low bar & front squats. I can tell from the burn that they’re working pretty good!

Keep your fingers crossed for me on crossing the 250 lb threshold.

Barbell Squats
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 255 lb x 5 reps
- 255 lb x 5 reps
- 255 lb x 5 reps
Barbell Bench Press:
- 135 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
- 205 lb x 5 reps
- 205 lb x 5 reps
- 205 lb x 5 reps
Barbell Deadlift:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 315 lb x 3 reps
Barbell Incline Bench Press:
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
Dips – Chest Version:
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps
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Saturday 2/9/2013

Today I was introduced to the Front Squat and with it, a whole new set of soreness! Feels pretty great though!

Gooch2k2 Tracked a Workout for 1,514 pts Feb 9, 2013
Front Barbell Squat:
- 45 lb x 5 reps
- 65 lb x 5 reps
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
- 95 lb x 5 reps
- 115 lb x 5 reps
- 125 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
Bent Over Barbell Row:
- 70 lb x 5 reps
- 70 lb x 5 reps
- 95 lb x 5 reps
- 95 lb x 5 reps
- 105 lb x 5 reps
- 105 lb x 5 reps
Lat Pulldown:
- 70 lb x 5 reps
- 90 lb x 5 reps
- 110 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
Pull-Up:
- 5 reps || assisted || 55 lb
- 5 reps || assisted || 85 lb
- 5 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
EZ-Bar Curl:
- 60 lb x 9 reps
- 60 lb x 12 reps
Lying Barbell Triceps Extension (“Skullcrusher”):
- 60 lb x 12 reps
- 60 lb x 12 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 12 reps

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