squats
10 x bar only
10 x 50 on the smith machine because some douchewad decided it was a good time to curls in the power rack
10 x 65
10 x 75
10 x 85
10 x 95
10 x 105 (new pr for me…which is embarassingly low but I stuck to the smith machine for so long…ugh. and then the back issues put me back a great deal. I’ll take it)
standing calf raises - 30 x 200
4 sets 2 min leg press (feet low/narrow stance) only 2 45lb plates…that one burns like an unholy bitch
15 x 85 seated calf raises between sets
Bulgarian split squats
10 x bodyweight
10 x 25lbs
2 sets 10 x 35lbs
squats
10 x bar only
10 x 50 on the smith machine because some douchewad decided it was a good time to curls in the power rack
10 x 65
10 x 75
10 x 85
10 x 95
10 x 105 (new pr for me…which is embarassingly low but I stuck to the smith machine for so long…ugh. and then the back issues put me back a great deal. I’ll take it)
standing calf raises - 30 x 200
4 sets 2 min leg press (feet low/narrow stance) only 2 45lb plates…that one burns like an unholy bitch
15 x 85 seated calf raises between sets
Bulgarian split squats
10 x bodyweight
10 x 25lbs
2 sets 10 x 35lbs
standing calf raises 15 x 200 between sets
finished with 20 min ssc
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Good job on the PR!!! THere is no use comparing to other people, imho. I used to do it and found myself lacking, but everyone is at different levels in their training. I had not thought to do leg presses for time. Interesting thought! I did squats and leg presses last night too, but for reps.
No PR is embarrassingly low. If its the very best you’ve ever done, that is cause for a pat on the back.
I will say from my own recent bitter experience that before you get too attached to PRs, that you video a session and review it yourself for form and depth or throw it up on here for those in the know to pick it apart. Numbers alone didn’t tell me how well I was doing on my squats and deads, and perhaps the same will hold true for you too.
Thanks ladies. Its a good reminder. I try and remind myself often that it wasn’t that long ago that I was struggling with 15lb db presses. As for form, I have to admit I’m beyond paranoid about it so I have the few that I consider to be good sources of reference check up on me often and have given full permission to scream me stupid if I’m way out to lunch.
Squats have been a sticking point for me big time. It took me a long time to move off my crutch and I stayed with just the bar for the longest time because I had a hell of a time just getting to parallel, keeping the curve and not letting my knees cave. So its coming…but every now and again I get the impatients =P Hopefully it doesn’t happen on the gym floor and cause me to blow out an o ring.
Been off with the flu since Monday, our Thanksgiving and my birthday (received my first “you look good…for your age” on that special day. I don’t know why I find it so hard to keep food in check when I’m not training. All or nothing attitude FTL. But I’ve been hanging tough.
BB shoulder press 5 x 5 @ 50 (first time trying these, kinda liked them)
delt triad 3 x 10 @ 12.5 (burn does not describe…I am not sure if some of the pain I’m still in is from these or from the flu or a combination thereof)
After writing all that out I’m champing at the bit to get back in there after being laid up a couple of days.
And I have to work tonight…crud.
That is some fine bench pressing. And, you are WAY ahead in the delt triad competition since I’m still sruggling with the massive burn on 7.5# dumbbells. Nicely done.
I had the knees caving problem with my squats for a long time too. Finally I strengthened up enough to solve that problem. I’ve now moved on to solving other problems (depth and upper body tightness) and hope that nothing else will prevent me from now putting weight on the bar.
