6 October 2014
Week 7 Volume Night
Last week I ended up using most of the week as a rest week. Wed I ended up with a blood pressure monitor all day so working out was off for the day. Since I had a couple of niggles I thought I would just make it a rest break for the rest of the week. My traps said I could use the rest.
I have been looking at my program and I am sitting low on volume day and I need to adjust light day's bench or put it on hold for a few weeks. Light day should be light and provide stimulus while allowing for recovery, its a delicate balance.

Tonight felt pretty good. The gym was kinda crowded and I had to wait a few minutes for the bench and by the time it came to do cable pull throughs there were a couple of people on the cables so I flagged them and headed home.


Squats - tonight things went well. I paid extra attention to getting my shoulders tight and making sure the bar was centered on my back. My rear view videos have shown that the bar was lower on the right side as I squatted. This appeared to be a looseness on the left side of my upper back. Today's back view looked better the bar was much straighter across the back. I noticed too on one set that as I unracked the bar dipped on the left. I took this as being off center on the bar. I filmed my warm-ups up to my first set to show how I use my warm-ups to help with some mobility. On the first two sets I totally exhaled to get lower and stretched out. I warm up this way every time I squat and it seems to really help get my stretched out. As I get heavier I go to my usual speed for squatting. Once I hit 120kgs I start dropping a rep to save some energy for my work sets.


Bench Press - No big problem on the bench tonight. I kept the weight the same as last week because I wanted to make sure I was getting all my reps in with good form and consistency. Next week it is going up 2.5 kgs again.


RDLs - felt a good hamstring stretch on these. I am getting better at the form on RDLs and I think I am going to see some benefits. I'll keep adding weight on to these and try to get the back built up. I'm using straps on these sometimes. I am not working on my grip I'm working on my back so straps are ok by me.