So during my bench press session yesterday I failed at a 1RM that I successfully completed the prior week which was a bit of a letdown. I followed up by failing again at last weeks 1RM-5 pounds which really annoyed me. Today during my lower body workout I was hoping to do better in some way to atone for yesterday’s fails. I did manage to do just that, barely getting a 355 pound DL, bettering last week’s effort by 10 pounds. It felt good to make at least a small gain, despite the sensation it gives me of my head being ready to pop off my shoulders.
Today’s example of silly form was some guy wearing bright red Beats headphones, a probable sign you may not know what you are doing. He was doing standing one arm dumbbell curls. He was using tons of momentum at the bottom of the movement, swinging the weight aggressively, however a lot of people make that mistake. What was really funny was how he had his non-work hand held up about chest high in a position to act like a door stop for the weight. Quick tip, if your curls have so much momentum that you need a hand stop, you probably aren’t doing them right.
5 minutes cardio stretching
18 pull ups
Smith squat – 105lbs x 10, 155lbs x 8, 195lbs x 4
Smith DL – 195lbs x 10, 285lbs x 5, 335lbs x 1, 355lbs x 1
Seated leg extension – 110lbs x 10, 170lbs x 8
Seated leg curl – 100lbs x 10, 140lbs x 8
Leg press calf extension – 210lbs x 10, 310lbs x 10