Bench Day - C1W2. 02-21-2013
Warmup
Foam roll quads, hip flexor, IT band, shoulders, upper back, pecs, sarratus anterior.
Lax ball glutes, calves, under scapula. Found some nice adhesions under the scapula.
Bench
3x140
3x160
3x180
5x10x100
Pretty easy again. Bench is probably my easiest lift right now for 5/3/1. Also my weakest
Kroc Rows
50lbs
My reps for both arms went something like: 20, 20, 12, 15, 18.
These felt alot better than last week and my form improved throughout my sets. I'll probably stick at 50 pounds for next week, not sure if it's worth dropping down to 45. I think I need to focus on locking my wrist instead of doing a mini-wrist curl at the top. That activates my back more.
I'm a little confused by Wendler's writing. He stresses doing assistance work very light and states that your body can't tell the difference between heavy and light assistance work. However for Kroc rows, he says go as heavy as possible. I'd like to find out what makes Krocs special.
I was thinking about doing some curls today, but supersetting the 5x10 and Kroc's wiped my ass out.
My left hamstring felt tight during the cold walk home. This is the same hammy that I've felt some discomfort in lately. I need to figure out how to do SMR on the hams.