5/3/1 & Bodybuilding - c19w2d6
Friday - 16 December 2022
Workout: Legs & abs, 0520-0640 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0621
Warm-up
Throws + jumps
Begin: 0538; End: 0637; Duration: 59 minutes
Squat - 105x5, 135x5, 165x5 | 195x5, 225x5, 255x23 (rep PR)
BB hack squat - 145 lbs - 15, 15, 15, 15, 15
Leg curl - 80 lbs - 15, 15, 15, 15, 15
Leg extension - 105 lbs - 12, 12, 12, 12
Ab wheel - ramp (19) - 12, 12, 12, 12
Upright row - 60 lbs - 15, 15, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Christmas came early this year!
Yep, that’s right: I gave myself nearly 2 full minutes of rest before the last set of hack squats!
Crushed a WM at 255 for 23 reps, too. Previous best was 255x20 at the end of June.
I saw this week’s weights last Sunday and knew I wanted today’s top set for 21, but then I realized this morning that the June WM might’ve actually been 21 or 22 reps—my notes said I lost count and so decided to record 20 reps, 'cause I knew it wasn’t fewer than that. I was also certain it wasn’t more than 22, so that meant 23 for a small rep PR today, so…
First 11 were pretty fast, though they got tough around rep 8. After 11, I basically did singles up to 23, taking about 5-7 deep breaths between each rep. The weight was heavy during the “rests,” but it didn’t get really heavy until about rep 17 or 18—at that point my lower back was starting to whine, so I just wanted to finish. But I forced myself to take each one as it came, to breathe deeply, and not to rush: I had come too far to miss the PR because I got antsy. It was agony for about 3:15, but I got it done.
Obviously exhausted by that point, but I managed to get the rest of it done in a reasonable time, too. Warm-up sets in 4 minutes, main work in 11 minutes, and supplemental in 14 minutes (!)—somehow I was able to move through the hack squats at a fairly normal pace, but I really did take nearly 2 minutes before the last set.
Easy conditioning to follow later today. But for now, let’s eat. All. The. Food.