Exercise Log 6.27.14 (Front Squat & Bench Press Day + Cardio)

Front Squat & Bench Press day. Note: today I noticed some horrible deficiencies in squat form. Will fix.

Front Squat: 1) 5 reps @ 150lbs. 2) 5 reps @ 150lbs. 3) 5 reps @ 160lbs.

Flat Dumbbell Bench Press: These felt awful on my shoulders and set them back quite a bit. Abandoning heavy flat dumbbell bench pressing for a while. Yes I’m not the best bencher in the world, I’m still a novice, so this is in fact heavy. 1) 5 reps @ 60lbs. 2) 5 reps @ 60lbs. 3) 2 reps @ 60lbs (failed 3rd). Shoulder pain here lowered weight. 4) 8 reps @ 50lbs.

Barbell Lunges: 4 sets of 8 reps @ 60lbs (pre-loaded straight bar)

Hammer Curls: 4 sets of 8 reps @ 75lbs (pre-loaded straight bar)

Practiced the clean & jerk movement with extremely light weight just to learn the movement pattern. Didn’t really measure this.

Box Jumps: 1 set of 5 reps @ hip level. 3 sets of 10 reps @ above knee level. 1 set of 6 @ hip level again.

Ran 2 miles for cardio. This is part of a hopeful return to doing cardio more routinely.