Bench Day - No Clever Title, Deal ;)

Last night when i finally slowed down and sat down, I started to crash pretty hard. Just a big wave of *the tired* hit. Slept pretty well and woke up feeling good, so I hit the gym for Chest/Back/Abs day...which felt great! I had a fantastic workout...but on my way home ... the tired wave crashed over me again. Ate, felt a little better..and then there was work. Not really gonna go there, here, but...will leave it at "a trying day" - it just sort of pulled anything/everything I had left, ugh :P

Right about now I'm FREEZING, and plonked out on the sofa with a big fuzzy warm cuddly blanket (thanks Bran :) and watching bad American Idol. Tomorrow is planned as cardio only, plus Softball tomorrow night after work. Can't bail on softball, so a really long day ahead, need to listen to me *carefully* in the morning...

On THAT note...tomorrow is a NEW day and I can look forward to starting it out that way and feeling rested and GOOD. That's how we roll 'round these here parts ;)

Here's how we were rollin' through the workout this morning...

Bench warmups then Week 3 of 5-3-1...
5 x 75
3 x 85
1+ x 95 ... 11 :)



I tried the sort of 'compromise grip,' identified as a possible winner last week :) Mid-palm on rings. I think this is a pretty good spot...a little wobbly at first but I settled into it and felt stable and strong as I worked through the set. Happy with the results, and absolutely a PR with that weight...former PR was for 9.

Also tried the new Rogues with Bench...I wore them for the first 2 short little sets but was NOT digging it, so changed back to sneakers for the long set. I'll try them out a few more times, may just be a matter of getting used to it, but today I wasn't feeling it there at all.

Anyway...next!

BB Rows: 15 x 65, 12 x 75, 10 x 85, 8 x 95

BB Incline Press: 65 x 12, 12, 10, 10

Supine Pullups: 3 x 6

Freemotion Standing Cable Flys: 15 x 15, 9 x 20

DB Pullovers: 35 x 12, 11 30 x 12, 12

Push-ups SS w/ Back Extensions x 3
12 / 15 @ 25
9 / 15 @ 10
- / 15 @ BW

Hanging Knee Raises (w/4lb ball) SS w/ Cable Crunches (110lbs) x 2
12 / 12
12 / 12

V-Sit Med Ball Twists (w/10lb ball) SS w/ Wtd Crunches (25lb plate) x 2
30 / 30
30 / 30

FB Roll-ins 2 x 12

Bicycle Maneuver 1 x 60 (30/side)

Plank 1 x 75 secs

20 mins SS Cardio (no HIIT today)

Rogue Squatting

So with the new shoes, I wanted to try EVERYTHING all over again - experiment city :) First I'll just put the workout down and the vids, then tawwwk about it!

Squat
10 x bar
6 x 70
3 x 95
5 x 125 -(head up/chin up)
5 x 125 -(eyes down)

5 x 135 -(eyes down)


5 x 145 -(head up/chin up)


15 x 125 -(close stance, neutral head/chin, eyes downish)


RDLs
10 x 135
10 x 165
6 x 185 (blah!)
10 x 135

Hack Squats 10 x 110, 120, 130, 90

Lying Leg Curls (the jacked up way) 10, 10, 8, 8 @ 20

DB Walking Lunges 1 x 30 steps @ 25

Free Motion Calves - 15, 15, 12, 12 @ 120

DB Walking Lunges 1 x 30 steps @ 25

Good Mornings 2 x 12 @ bar

Leg Extensions 2 x 15 @ 70

Hip Adduction 2 x 12 @ 155, 12 @ 145

DB Bench Step-ups (same side leg) 30/leg @ 20lbs, 20/leg @ 20lbs

Power Step-ups @ BW - 2 minutes

Squattage review :)
I thought both sets of 5 x 125 looked pretty good.
I thought 135 looked pretty damn good too, except last rep.
I thought 145 looked looked good as far as the knees staying forward, but neigher the shoes nor the head up/chin-up/attempt at chest up helped with keeping my chest UP...still pancaking, gah.

On the other hand, at least we know that the pancaking and the knees thing are unrelated. One step at a time?

I think the head up position just feels better so I'm going to continue to roll with it (no more experimentation), and work on staying totally focused...plant myself in position, focus, squat. I seem to look around a lot ;) Wandering eyes? hmmmm....

Great workout, felt really accomplished when I was done, and like I've been really getting some good work on my quads, I think they growed ;) Pretty wiped out tonight though...early to bed I think!

Rogue!

Hah! So exciting :)

My new shoes came today, just in time for squat day tomorrow! They are so nerdy and cute at the same time...rogue = vogue? ;) hahah...ok ready for the full-on fabulousness of this purchase??

From 2010-03-01

I laced them up and tried them on and they fit perfectly. And WOW were they stable?! Awesome feel, I'm really excited to try them out tomorrow.

Updates tomorrow!