Tuesday, June 12, 2012

Entry #1068

Taking a cue from MadCow this cycle and progressing on presses and squats with at least one day of work-up sets per week before conquering that weight for 3 sets next time, rather than 3 sets of 5 and doing a linear increase in poundage next session. This way I'm increasing at half the rate as before (5 lbs on squats per week instead of 10, 2.5 lbs on presses per week instead of 5), a necessary tapering down as I get stronger.

This time I didn't see any benefits in workout length, though, because I found out I can no longer progress on dumbbell rows with 25 lb plates - there is simply no room on the dumbbell. I had to take some time to experiment with 35 lb plates and increasing the height of the bench, which worked out fine.

SSB squat:
290 x 5
315 x 5
370 x 5

One-arm dumbbell press:
132.5 x 5, 5, 5

10, 10, 10

One-arm dumbbell row:
180 x 5, 5, 5
> Less leg drive now that I'm higher up. Also, holy crap is my left arm stronger than my right, despite being the side that was injured three times. The weight shot up in my left arm yet I had to really grind it out in my right. 

FatGripz skullcrushers super-set with alternating dumbbell curls:
45s x 8, 8 50s x 16, 16