Friday, October 26, 2007

Friday Workout

Okay, I need to analzye my form for all my lifts. The program for Friday calls for Squats, Bench press, Bent over rows, dips, EZ curls, and Tricep Extensions. With my marathon coming up and long runs on Saturday, I'm skipping squats for now.

Bench Press. I have to do sets of 5, 5, 5, 5, 3, and 8 reps. The 3 rep set is in preparations for a 5 rep set on Monday for a PR. I struggled with this one as you can see in the video. Without a spotter though, I fight with whether I should have good form or just get the weight up. I have safety bars, but I need to do the heavy weight if I want to grow. The weight is 235 (145% of my body weight). Goal is 300lbs by February.



Bent Over Rows. Same as bench...5,5,5,5,3,8. I show a 5 rep and the 3 rep PR. I struggle with the 3 rep, but it's due to weak forearms and wrist. I need to get some hooks or something. I have straps, but they unravel on me. This is 185lbs.



Dips. I just have to do 3 sets of 5-8 reps. These are fairly easy so I have to keep increasing the weight. Here I'm doing 52.5 lbs.



Curls. I thought I had perfect form for these until I saw the video. Next week I plan to do these with my back against the power rack. This is 75lbs and 3 sets of 5-8 reps.



Tricep Extensions. Again, 3 sets of 5-8 reps. I'm really not sure what my form should even look like for these. I guess I'm okay.