Day 13 of Mark Rippetoe's 3x5 Training
15tth March 2006
Wednesday
Workout A
Barbell Back A2G Squats [3x5] = 80 kgs
Flat Barbell Bench Press [3x5] = 65 kgs
Power Cleans [5x3] = 25 kgs
Parallel Bar Dips [3x5] = Body Weight
Barbell Back A2G Squats
well, i kept the weight the same as planned... i'll probably keep it the same again on friday's workout and hopefull move onto 85 on sunday... as far as the lift goes, form was perfect and it was less stressful...
Bench Press
similar to squats, i'm gonna stick to this weight for 1-2 more sessions. Today was good... i needed a spotter only for the last set and that too only for the last rep... i'm making the barbell touch my chest and then push it up whereas a lot of ppl whom i know only bring it down to like 2" above chest level and then push it up... no wonder they go so heavy...
Power Cleans
well, its the first time i'm doing this exercise and i'm very happy... next workout i'll take 30 kgs... since i'm doing this progrma on an alternate day basis irrespective of the day, i'm gonna do deads only every 3rd workout.. not every alternate workout as instructed...
Parallel Bar Dips
was not an easy task at all... it was very difficult but i managed to pull it off with decent form - not the best, but DEFINITELY not the worst...
Biceps Workout
Preacher Curls [1x10] = 25 kgs
Abdominals Workout:
1.) Flat Sit-Ups 1x50
2.) Leg Raises with various ROMs 2x60
3.) Flat Crunches 2x25
Overall Impression:
my weight has increased from 78 kgs to 79 kgs...! i'm very happy...
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