Deadlift
225x5
265x5
300x9 //previously gotten 305x9, so i was hoping to get 10 here
Leg Press
315x10
405x10 //this weight felt so heavy today
405x10 //so I didn’t go up to 455
405x10
Leg Press Calves
315x10
315x10
315x10 //good pump, hamstrings got a little stretch in them, haha
Fatgripz Hammer Curls
35x10
35x7
35x7
Fatgripz DB Reverse Lunges
35x10
35x6
//tried another set without fatgripz to no avail, couldnt hold anything
Happy that the fatgripz are doing their job so effectively. I feel it’ll be a good investment. Still a little disappointed with the deadlift performance though. I attribute the lack of strength on leg press to giving so much effort on the deadlift.
I only had some chicken before hitting the gym tonight, so I was not full of carbs nor energy. I believe that is why I cut my workout short and lacked the umph past the final set of deadlifts.
Press
115x5
130x3
145x1
4x10x75 //I guess I’m just throwing the BBB parts at the end of my big lifts to kind of mentally back-off and to reinforce form.
Pull Ups
47.5x5
47.5x5
Dips
25x5
25x5
45x5
Incline
50x12,10,8,8
DB Curls
35x6
45x8
55x8,6
So I got crushed by the big lift of today but the accessory stuff went alright. I feel so ready for this deload and I’m definitely going to dial back the weights on accessory work. I think upping the volume and lowering the weights is really going to pay dividends for me at this stage.
I had planned to go for some distance but felt gassed right away so I cut it short. My pace felt slow, my form was awful. I was surprised to find I had ran that far, to be honest.
Deadlifts
235x5
275x5
305x8-2 (took a few seconds to take my belt off before the last two)
Lunges
95x6
115x5
135x5
135x5
135x5
Leg Press
315x10
315x10
Leg Press Calves
315x15
Fatgripz DB Rows
55x20
55x20 //intense pump, this is a great idea
So I cut the Leg Pressing short because my right knee felt uncomfortable and I was feeling weak on it anyway. I had planned to try for 3x10x405 but I felt so damn weak and my knee felt bothered so I wasn’t gonna push it. I’m gonna look for a replacement exercise for something I can do after lunges. I’m considering doing some leg extensions first to get the blood flowing and maybe my knee will feel better so I could try leg press again. I’m also considering replacing leg press with front squats. Maybe that would feel better. Or maybe I just need to start taking fish oil pills to help my joints. There are a lot of maybes and I need to think this out.
Push Ups 3x20 very easy
Neck Work
Assisted sets of 6
Unassisted sets of 5
//Overall wasn’t on my A-game today. Felt fine, just not excellent. Right shoulder was tight which kinda killed most of the MMC on incline. it was okay though. I couldn’t get into a groove on flat bench. My arms were too tired for rows from doing rock climbing Friday night. I tried rowing higher up (to my sternum and not my hips) because I recently read an article from Wendler on bench. Eh, I did feel it in my upper back but then nothing in my lats and it’s nigh-impossible to pause with high-rowing.
Back Squats
175x5
200x5
225x10 //went in with the idea of 8.
160x10
160x10
160x10
//My sets at 200 and 225 were awesome and everything else was terrible. Ugh, idk. Warm-up started with a 4-minute walk, followed by jump-rope for like 2-3 minutes, then an easy barbell complex with just an empty bar. Maybe I fatigued myself too much…idk. Whatever