Monday November 5th, 2012

Today's workout felt "heavy"! I definitely have a date with a Foam Roller when I get home tonight!

A. Front Squat: 5 sets of 3 reps @ 80%
     - I worked with 210#. Felt pretty good on these today.

B1. Above the Knees Power Clean Cluster 1.1.1.1 x 5 sets, Rest 1:00
     - Weights used were: 185, 205, 210, 215, 220 (failed on very last rep)
     - These got very tough. I started Split Cleaning at 210 I think. Technique was OK.
B2. Close Grip Bench Press Cluster @ 20x1, 1.1.1 x 5 sets, Rest 1:00
     - I wasn't sure how heavy to go on these. Had to feel this out a bit. Started at 185 and worked up to 205. I had some problems keeping my shoulders actively engaged by retracting my shoulder blades. I caught myself shrugging and felt all sorts of pain whenever I let that happen. My shoulders have really been feelin worn out lately.

C1. Front Rack Walking Lunges @ 11x0, 4-6 reps x 3 sets @ "heavy weight"
     - These felt miserable today. Haven't done these in a couple weeks and I don't miss this movement!
     - First set was supposed to be @ 165# but I forgot to put the second plate on....oops! Ended up doing an unbalanced set with 150# !!! 2nd and 3rd sets were at 185# and these sucked!!!

C2. GHD Raises @ 30x1, 8-10 reps x 3 sets, Rest 1:30
     - I had the same experience with these as I did last week. First set felt incredibly awkward and I was feeling some pain in the back of my knees for some reason. 2nd and 3rd sets felt better but these were difficult for me today.

Overall, left the gym feeling like I pushed myself and got stuff accomplished today. Workouts like this can feel boring and tedious but they are also effective and necessary.