Submitted by benjamin on Sun, 2013-02-03 21:00
STRENGTH:Back Squat 5x5< 1 yr., 5x8< 6 mo., 5x10
STRENGTH:Dumbbell Bench 5x5< 1 yr., 5x8< 6 mo., 5x10
ASSISTANCE:Back Extensions 3x15
BS: 225,230,225,225 (out of time for set 5)
DBBP: 50,60,70, 4x70 (failed last rep of set 4, then out of time)
Back squat: 5X8, 65, 75, 75, 85, 85. Felt a little dizzy during the end of the 85s, probably didn't eat enough yesterday.
Dumbbell bench: 5X8, 20, 20, 25, 25, 25.
Back extensions: concentrated on getting as high as possible and pressing my toes into the ground.
BS: Flat set 5x8 @ 95#, felt good although a little wobbly at the end
DB: 1st time doing these so it took a bit to find the right weight.5x8: 10,15,20,20,20. I was having a hard time keeping my elbows in.
Back Squat: 5x8 @ 95#; sparkly new shoes felt more stable
Dumbbell Bench: 5x8: 15, 20, 25, 30, 30
Back extensions: 3x15; not physically difficult, but range of motion is an issue.
Back Squat: 155-175-185-195-205
(don't have a bench or dumbbells so subbed Push Press)
up to 130
BS: 5x8 at 125#
Dumbbell Bench Press, worked up to 8 at 30#
backsquat 5x5 - flat @ 175
dumb bell bench press - 2 sets w/20s, 3 sets w/25s
Backsquat to 110... still concentrating on getting low.
Dumbell bench press 20#
BS: 5x5: worked up to #225
DB: 5x10: worked up to #60's, ran out of time
I actually had a lot of fun tonight. Thanks to Eli for helping me out and giving me pointers.
Back Squats: 5x10 - 45#-55#-65#-85#-105#
Started off slow, trying to figure out where my range is. Once I got to 105, I started to really feel it. I think next time, I'll start at 65# and go from there.
Dumb Bell Bench Press: 5x10 - 10#-15#-20#-25#-30#
Didn't know where to start, so I just started with really lite weights. 10-25# seemed really easy and not as much of a strain. I started to really feel it at 30#. Next time, starting at 20# and going from there.
Back Extension: 3x15 - I don't know... Not very hard for me at all. Maybe I'm doing them wrong? I seemed like I was doing them right.. but it was almost just a rest. They actually felt good! Crazy talk.
Back Squat 5x5 145#, working on getting low and rebounding back up
DB Bench - 5x5 (not sure how to list this - just the one weight or combined?) Used 40s so 80 in total. Really tried to focus on lat activation
Back Extension 3x15 - way harder than I anticipated, need to work on this.
The warm up wiped me out for some reason, maybe I didn't eat enough that day. I felt tired the entire work out.
BS: 95,115,135,145,145 x 10. I wanted to do 145 flat but I could barely get 2 sets there.
DB bench: 50x5x10
Didn't have time for the back extensions, as I took longer rests.
I drank a big glass of milk when I got home and felt better. On to the next one.
S1: Back Squat 5x5
Warmup 95. 115, 155, 165, 175, 185.
S2: Dumbbell Bench 5x5
Never done this until today. 20, 25, 30, 35, 35#.
Assistance: Back Extensions completed.
ES: S1 - 275lbs (275, 275, 235, 185, 135), S2 - 70lbs (70, 70, 60, 50, 40)
Form felt strong in the bottom position, need to get better with my eye line and stop looking down so I don't rock forward. Next time I'd like to do flat sets and see what I can do with that.