10 October 2014
Week 7 Intensity Night
Cowboy (Bench) Method
Not a bad night at the gym but I did start to feel some fatigue set in after squats. I need to get back to the honey before and during workouts. The natural carbs give a good charge up fast.



Squats - today was a day for a rep PR on squats. Doing 3 reps at 90% 1RM was the goal and I hit them pretty nicely. I went for a second set but only hit two reps. I didn't fell like I had the last rep in me so I racked it. All the reps felt pretty good but I did want two full sets. Tonnage wise I still got in 5 reps. Monday I am upping the weight on Volume day to start reducing the gap between intensity and volume day. I will assess how things feel next week and see if I advance or not on intensity day.


Bench press - I was a little pissed off with myself on the bench. I had a brain fade and when I went for my work set I loaded 115kgs when it was supposed to be 117.5kgs. Its not a big jump but I was supposed to move up. As soon as I racked the bar I realised the screw up. To make it up I loaded the bar with 117.5kgs but I only managed to hit 4 reps . Next week I'll hit 117.5 for 5 for a new rep PR.


Sumo Deadlifts - I am feeling more comfortable with sumo deads. I still don't think I am ready for it to be my primary deadlift but I am getting some additional work in to assist with my conventional deadlifts.


Deadlifts - I got up to 140kgs tonight and for the first time in ages I didn't feel my lower back pulling. I guess the RDLs, cable pull throughs and back extensions are starting to do their work and I am getting some strength in the back. 150kgs wasn't a problem and to go up and not have my lower back feel tight and lake everything was being stretched was great. I have to remember to concentrate now and keep the bar back so I can get a good straight bar path going up. Next week, depending how I feel, I'll do this weight again. If the warm ups and first set feel good I might bump things up again.