Exerbabble for 3-28-7

This morning’s workout:

Quest for 315: Phase II, Day B1, Workout II

BB Back Squat:
3 @ 135 lbs
5 @ 195 lbs
3 @ 205 lbs
5 @ 195 lbs
3 @ 205 lbs
5 @ 195 lbs
3 @ 205 lbs
8* @ 175 lbs

Alternating Sets:
BB Bench Press:
3 @ 65 lbs
4×8 @ 95 lbs
Supinated Bent-over Row:
3 @ 70 lbs
4×8* @ 100 lbs

One-Arm DB Cuban Rotation: 2×8 @ 15 lbs

current bodyweight: 162.2 lbs (+2 lbs; weekly average of 160.95)

BAM.

Squats: It was an on-the-spot decision whether to do five or seven sets. All things considered, not bad at all. Last couple reps were starting to become grinders. I used too much weight for the back-off set. I was actually intending for 12. For whatever reason, my stance went too wide, and I couldn’t get my hips down low enough. I’ll lower the weight and do better next time. I think my form changes depending on how many reps I think I’m going to do. Lower reps, I’m more willing to tighten up and push for each rep. Higher reps, I almost want to make it easier? Meh. GET DEPTH, DAMN IT.

Bench: I was beat after all those heavy squats, but I told myself I’d be fine. (I was.) I did the bench and row with 60 seconds in between exercises. Felt about right. I’m focused on strength, so it made more sense to do alternating sets, rather than grueling supersets. I gambled and used 95 lbs. I think, for whatever reason, I can’t do as much over 8 reps. But 8 reps itself is just fine. I didn’t have to grind at all for any reps. Good. That means I have plenty of room to grow.

Row: Felt a little different with an underhand grip. I almost want to say it made the ROM bigger, but I don’t know. I hit a little snag on the last set. I think after the 6th rep, I couldn’t get the bar to touch my stomach. No biggie, I completed the reps as far as I could.

I tossed in some quick external rotations afterwards. My shoulders feel great, and I’d like to keep them that way. Moreover, since I always wear a wife-beater when I lift, cuban rotations are a great way for me to see my tiny deltoids pop out a little. Ha ha. Shh, don’t tell anybody that’s the reason I do them in front of a mirror.

Adjustments: Add at least five pounds to all squat work sets. Lower the back-off set to 165 lbs so I can hit 12 reps and do it with better form. Add one rep to all sets of presses and rows. Oh. It occurred to me that maybe I should do two warm-ups for squats. Going from 135 to 195 was a bit much. Hrm. Yet it’s only 60 lbs? Maybe I could do 95 lbs and 155 lbs. Yeah, that’ll be just fine.