Cycle 1, Week 1: DE Upper
Elbows were hurting from the get-go. So this didn’t work out too well.
DB Bench:
20 @ 60s
5 @ 85s
3x5 @ 100s (2 sets with FatGripz. Not a fan with DBs)
BB Bench:
Bar
5 @ 135
3x3 @ 225 (FatGripz)
Odd DB Curls:
3x10 @ 10 L/R
Reverse Curls EZ Bar:
2x10 @ 40
Kirk Shrugs:
8 @ 135
3x8 @ 185
Machine Chest Press:
2x10 @ “160”
3x10 @ “200”
I mean, this just sucked. My right elbow hurt from moving a lot of furniture yesterday, I guess. I was hoping DB press would feel fine, but it didn’t. I may just need to take out the bench aspect of DE upper for a while. I really don’t know though.
Motivation: 1/4
Nutrition: 3/4
Explosiveness: 2/4
Discipline: 2/4? (I didn’t want to do anything to aggravate the elbow more)
Cycle 1, Week 1: DE Lower
Banded Speed Box Squat (1 Avg. per Side):
Bar
Bar+Bands
5 @ 135+Bands
3 @ 225+Bands
5x3 @ 275+Bands (Add Belt)
2x10 @ 275 (No bands)
Power Snatch:
5x2 @ 135 (Elbow wasn’t really up for going 5 more sets)
Natural GHR:
7, 5, 5, 5, 3
Pistol Box Squats:
5x5 L/R
Cable Pulldown Abs:
4x15 @ “110”
I think I like doing speed squat work this way. I usually do a 9x3, but that would be a bit much before doing a couple sets of 10, considering my back was getting weak near the end of the 10s today. Maybe I’ll bump it up to 9x2 instead and then do the 10s.
Anyway, these were some very fast squats today. I’m really happy with them. There was some elbow pain during them, so I want to try a different grip next time. As I said, the snatch was also hard on my elbow. I guess it’s just the torque it’s under, because I’m not flexing my elbows to move the weight much at all during the movement as far as I know.
I think I’ll start keeping up with my diet again. Not going to be dieting, just keeping up with it, because I’m pretty sure I’m not getting in enough protein. I’m really unsure about fat and carbs. I’m pretty inconsistent. The point is to just ballpark some of these things and time everything correctly. Not going to be strict.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Discipline: 3/4
Cycle 1, Week 2: ME Upper
Decline Bench:
Bar
10 @ 135
5 @ 225
3 @ 275
2 @ 315 (Add wraps)
2 @ 355
2 @ 375 (Match PR)
3x1 @ 385 (PR. Failed on the second rep when I went for the double.)
Banded Floor Press (1 short light per side):
Bar+Bands
5x3 @ 185+Bands
Weighted Pull-Ups (Superset with Floor Press):
3 @ BW
3 @ BW+25
5x3 @ BW+45 (PR)
5 @ BW+25
Batwing Holds (5-Count):
5x5 @ 50s (Held DBs further back to work brachioradialis)
JM Press:
Bar
3x10 @ 135
Odd DB Curl:
3x15 @ 15
This was a successful workout. My elbow kept me from exploding at the bottom of decline and floor presses, and also made it hard to control the decent when I neared my chest with heavier weights. But as long as the weight was moving, it was fine.
I wasn’t really anywhere close to getting the second rep at 385. That’s why I just went from 3 singles instead. Figured it was nearly equivalent to a 2 rep set.
Really happy with the pull-ups. I haven’t ever weighted them because they weren’t really a strong movement for me. Weighted one’s moved pretty easily though. I’ll keep doing them and I’m sure my BW pull-ups will go up too.
JM Press felt good on my elbows. So I may do those more.
Motivation: 4/4
Nutrition: 3/4 (Fat 127g, Carbs 222g, Protein 270g, kcal 3111. Need less fat on lifting days)
Explosiveness: ? (Couldn’t test this with my elbow pain)
Discipline: 4/4
Cycle 1, Week 2: ME Lower
Squat:
Bar
5 @ 135
5 @ 225
5 @ 275 (Add belt)
3 @ 315
3 @ 365
2 @ 405
1 @ 455 (Tough. Not happy with this)
Deadlift (Sumo):
5 @ 135
3 @ 225
3 @ 315 (Add belt)
2 @ 405
2 @ 455
2 @ 495 (Goal achieved)
Speed Deadlift (Convo):
6x3 @ 315 (3" Deficit)
3x3 @ 315 (Sumo)
Pistol Squats:
5x6
Light Band Pallof Press:
4x15
Mixed emotions on this one. I’m very unhappy about how squat went. I was feeling fine until 405 and that wasn’t very easy. Maybe I should have done another set between that and 455. Either way, I gotta figure out this bullshit some day I’d think.
Deadlift was pretty awesome. I guess my hip is healed and I can pull sumo. I was actually really happy about my 2nd rep at 455 because I was able to sit back and pull myself into the bar perfectly so that some of the weight started lifting before I even pulled. I had been having trouble getting that to work with higher weights.
Definitely liked the deficit pulls as well.
Motivation: 4/4
Nutrition: 4/4 before dinner. Then Five Guy’s happened (Fat 143g, Carbs 283g, Protein 192g, kcal 3187)
Explosiveness: 3/4
Discipline: 4/4
Cycle 1, Week 2: DE Upper
Pull-Ups:
5 @ BW
5 @ BW+25
3x5 @ BW+45 (PR)
3x3 @ BW+45
Dips:
5 @ BW
5 @ BW+25
5 @ BW+45
2x5 @ BW+90
3x5 @ BW+1 Dbl. Mini Band
Odd DB Curl:
3x10 @ 15 L/R
Cable Low Row (Separate Handles):
8 @ “150”
4x8 @ “180”
I did a few band things for my elbow in between some of these sets.
I knew my elbow would hurt during this workout, so I just didn’t bother doing speed bench. I figured I’d see how dips felt instead. They were okay, other than the bottom position. That’s why I switched to the band instead, which felt better.
Pull-ups felt good strength-wise but, again, my elbows were aching. It’s just pissin me off now. But I don’t know what to do about it, except maybe become a deadlift specialist.
Motivation: 2/4
Nutrition: 1/4 (Fat 73g, Carbs 216g, Protein 161g, kcal 2165) Not remotely enough food or the right kind.
Explosiveness: 3/4
Discipline: 3/4
Cycle 1, Week 2: DE Lower
Speed Box Squat (Free squat stance instead of wide):
Bar
Bar+Bands (Avg. and Light)
3 @ 135+Bands
3x3 @ 225+Bands (Add belt)
3x3 @ 225+Bands (Only Avg.)
3x3 @ 225
Power Snatch:
3 @ 135
2x1 @ 155
2x1 @ 185
Step Ups (Straps):
5x5 @ BW+150 L/R
Natural GHR:
3x7
I feel like I did a lot more than what I just wrote down. Using both the avg. and light bands was very hard. According to the long band calibrations chart, the tension at the top was at least 240 lbs. (EFS choked it around a 4x4 inch base, I wrapped mine under pegs, so it should be even more than that). It felt good to go that heavy on the tension though. My legs are just done for right now.
Snatch wasn’t all that great, but it’s not that big of a deal. I should probably do some deficit pulls or something instead, since snatching won’t get my total up.
Motivation: 4/4
Nutrition: 3/4 (Fat 93g, Carbs 261g, Protein 200g, kcal 2,681) I need more protein. Need to shoot for at least 250g per day. Carbs also need to go up to at least 300g. And fat below 75g probably. That still puts me below 3,000 kcal. God damnit I need to eat more.
Explosiveness: 4/4
Discipline: 4/4
Cycle 1, Week 3: ME Upper
Decline bench was occupied. So I just did flat.
Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315 (Add wraps)
1 @ 345
1 @ 365
0 @ 385 (So close)
0 @ 385
Edit: 17 @ 225 (Match PR)
Mini Band Triceps Push-Down (1 band per hand):
25, 15, 15
Mini Band Hammer Curls (1 band per hand):
25, 15, 15
Cable Low Row (Separate handles):
8 @ “150”
2x8 @ “180”
2x8 @ “210”
Welp…I warmed up a lot with bands and I continually massaged my elbow with a tennis ball throughout the workout. I was fine up til 365, when I noticed the end of the eccentric was difficult.
Yesterday, I threw a football about 12 times. That resulted in a lot of elbow pain. But this was in the anconeus region. I’ve been working on it, but I don’t think I’ll continue this program until I figure it out. It’s just too much of a risk. I’m contemplating running the Smolov base mesocycle to see if I can get my squat up and give me some time to rehab my elbow without benching at all.
I got a huge pump out of the band work though, brah.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4 (Fat 85g, Carbs 340g, Protein 265g, kcal 3,185) This is how I’m supposed to eat. I was basically sweating all day though. lol
Discipline: 4/4
Cycle 1, Week 3: ME Lower
Squat:
Bar
5 @ 135
5 @ 225
2x3 @ 315 (Add belt. Feels heavy already)
2 @ 365
4x1 @ 405 (Just…no)
Deadlift (Sumo):
5 @ 135
3 @ 225
3 @ 315
3 @ 365
3 @ 405
1 @ 455
1 @ 495
1 @ 525 (Goal. No semblance of good form whatsoever)
Hyperextension w/ Isometric Row Staggered (Explained at the bottom):
3x20 @ BW+50
Leg Extension:
5x8 @ “185”
BB Glute Bridge:
5 @ 115 (Used 35 lb. bumper. So, weird numbers)
5 @ 205
3x5 @ 295
I would have done more with the glute bridges, but I just wanted to leave at that point. Squatting was just awful today. 315 felt heavy coming out of the rack, so there was no way I would get to 475. Just one of those days hopefully. I’m going to start deloading now and probably do Smolov starting next week.
Deadlift was alright. My form wasn’t the best, but fuck it today. 525 was UGLY though. I was using the Texas Power Bar which have deep knurling, so there was no way I was going to have grip issues. So I just kept pullin despite the question mark shape my back was making.
The hypers explanation: I used two kettlebells, one was 20 lbs, the other was 30 lbs. I took one in each hand and rowed them, held it at the top, then did hypers that way. At the tenth rep I switched the KBs around so they were in opposite hands. Basically one side was heavier than the other.
Motivation: 2/4
Nutrition: 3/4 (Didn’t keep up with this. Breakfast/pre-workout was good. Then went to Genghis Grill and Jim-N-Nicks BBQ. I don’t want to bother figuring out those macros)
Explosiveness: 2/4
Discipline: 3/4
Deloading. Messing around at D1. Yesterday
I haven’t written about it on here, but I’m currently interning at a sports performance place called D1. http://d1birmingham.com/ I sometimes fuck around with the weights during my down time. This was the day after my squat and deadlift workout, so I didn’t do much really.
Military Press:
Bar
95
5x5 @ 135
4" Deficit Deadlift:
3x3 @ 135
3x3 @ 225
3x3 @ 315
3 @ 405 (Sumo. No def)
1 @ 405 (Convo. No def)
Good Morning:
5x5 @ 135
Squat:
2x10 @ 135
Edit:
Reverse Hypers:
5x10 @ Bw+100
Deload. Today
Shrugs (Straps):
10 @ 135
8 @ 225
5 @ 315
3 @ 405
8x3 @ 495 (PR)
DB Lateral Raise (Superset with Shrugs):
5x8 @ 35s
DB Arnold Press:
3x10 @ 50s
Inverted Row (Superset with Arnold):
3x8
Cable Triceps Kickback:
4x10 @ “50”
Light Band Sit-Ups:
3x10
The shrugs were inspired by Jamie Lewis. He prescribes heavy shrugs for 10 triples. I’ll finish out the 10 sets next time. I liked doing them a lot though. I feel like I’m missing heavy accessory work like this and glute bridges. I need to push the weight on this stuff if I want to get stronger.
As you can see, I totally bro’d out today with the shoulder work and triceps kickbacks. Honestly, the kickbacks felt really good and I’ll probably continue to do them. Until these, I’ve never been able to feel my triceps higher up the arm, only at the elbow.
Motivation: 4/4
Nutrition: 3/4 (Fat 75g, Carbs 351g, Protein 187g, kcal 2827)
Explosiveness: 4/4
Discipline: 3/4
Deload: Upper
Incline Bench (4 count eccentric. Fat Gripz):
Bar
5x8 @ 135
JM Press:
3x8 @ 135
Neutral Grip Pull-Ups to Fail:
17 (PR)
15
12
HS Iso-Lateral Row:
8 @ 2pps
4x8 @ 3pps
Hammer Curls:
2x10 @ 30 L/R
Nothing special except for the pull-ups. I haven’t tried to test them in a very long time. Like…5 years. I guess I’ll keep weighted pull-ups in the program though, considering I’d never guess I would be able to get 44 reps in 3 sets. Elbows felt fine during it too.
Welp…I’m starting either Smolov Base Meso or Smolov Jr. for squats either tomorrow or Saturday depending on how I feel tomorrow. I’m leaning toward Jr. because the reps are fewer per set than regular Smolov. I would make the weights the same either way, just different set/rep scheme.
Side note: Nutrition was comically bad today. Breakfast- good. Lunch/PWO- cheesesteak, fries, and sprite. Dinner- Wings, fries, and beer.
Motivation: 3/4
Nutrition: 1/4 (Fat 172g, Carbs 354g, Protein 186g, kcal 3,832) lol
Explosiveness: 3/4
Discipline: 3/4
Smolov Jr: Week 1, Day 1
Set 1RM max at 455.
Squat:
Bar
10 @ 135
5 @ 225 (Add lever belt)
6x6 @ 320 (3 sets with lever belt, 3 with the usual Spud belt)
2 Avg. Bands Ab Pulldown:
6x15
Barbell Glute Bridge (Superset with Abs):
10 @ 135
5 @ 225
5 @ 315
3x5 @ 405
Light Band Pull-Apart:
3x30
First day went well. The weight moved pretty quickly. Unfortunately, my new lever belt is stiff as shit and it was jamming right into my ribs a few inches above parallel. It made me have to round my lower back to get to parallel. I’m not sure if that will get better with time or not.
From what I’ve read, accessories shouldn’t be overdone during this program. So I won’t be doing anything heavy for quads or lower back.
I’ll be eating like shit every workout day probably. So, my nutrition scale will be based on if I got enough food, not health (ie 4/4 = Shitload of food, enough protein). And I won’t be keeping up with snacking, so I’ll just write approximate macros.
Motivation: 4/4
Nutrition: 4/4 (Fat <120g, Carbs >400g, Protein >260g, kcal ~3,700)
Explosiveness: 4/4
Discipline: 4/4
Smolov Jr: Week 1, Day 2
DOMS from the last workout going into this.
Squat:
Bar
10 @ 135
5 @ 225 (Add Lever Belt)
5 @ 275
7x5 @ 340 (Pretty much assume that everything after today is a PR)
Cable Low Row (Separate Handles):
10 @ “150”
8 @ “180”
3 or 4x8 @ “210”
Cable Ab Pulldown (Superset with Rows):
5x10 @ “125”
Then later at D1:
Foam Rolling and Stretching
Reverse Hyper:
3x15 @ BW+60
Straight Leg Sit-Up:
10 @ BW
4x10 @ BW+45 (Barbell overhead)
This was actually okay today. I mean, I’m horribly sore now, but during the work sets I moved really well. I worked a lot on breaking in my lever belt this weekend. I ran in through a few dishwasher cycles, ran over it in the car, and rolled it up and tied it several times. Hopefully it’ll just get better. I also moved it down as far as I could on my waist to avoid jabbing the shit out of my ribs. It worked, but only if my upper back stays very tight and upright. So, if nothing else, this belt will finally teach me how to stay upright.
Wednesday I have an 8x4 @ 365. I sure as fuck hope my god damn legs feel remotely okay by then. I certainly ate enough today. That included 54 oz. of chocolate milk, which is now a staple.
Motivation: 4/4
Nutrition: 4/4 (Fat 159g, Carbs 488g, Protein 282g, kcal 4,439) Edited. Forgot a bagel. lol
Explosiveness: 4/4
Discipline: 4/4
Smolov Jr: Week 1, Day 3
Squat:
Bar
5 @ 135
5 @ 225 (Add lever belt)
4 @ 315
8x4 @ 365 (PR. Lever belt for 2 sets, then Spud for the rest. Read below)
Avg. Band Sit-Ups:
3x10
DB Side Bend:
3x10 @ 75 L/R
Seated Hamstring Curl:
2x12 @ “90”
Because of the lever belt, I think I may have either pulled my left oblique or bruised my lowest ribs that would still be considered anterior. I could have fought through the pain, but I didn’t want to fuck up anything. It was making me float to the right, to compensate, at the bottom of the squat.
I’ll try to keep using the lever belt. Ol’ Spud works fine though now that I know how to keep my upper back tight. I only leaned forward on a few reps. I just don’t get nearly the same amount of stability from the Spud.
Regarding the actual workout, the squats went really well. They all moved fast and I stayed tight on almost all of the reps. Smolov is clearly about just buckling down and doing the squats. It’s not necessarily super hard overall, just the sets individually. Also, I wasn’t too sore going into this workout, surprisingly. Maybe I’ll adapt quicker than I thought.
I started cramping after the second set of hamstring curls, so I stopped there. I have 10x3 @ 385 tomorrow.
Motivation: 4/4
Nutrition: 4/4 (Fat 111g, Carbs 394g, Protein 265g, kcal 3,878 (A few alcohol calories))
Explosiveness: 4/4
Discipline: 4/4
Smolov Jr: Week 1, Day 4
Squat:
Bar
5 @ 135
5 @ 225 (Add lever belt)
3 @ 315
10x3 @ 385 (PR. Lever belt for first set. Spud for the rest)
Cable Low Row (Separate Handles):
10 @ “150”
3x8 @ “180”
Cable Triceps Kickback (Superset with rows):
4x10 @ “50” L/R
Light Band Sit-Ups:
3x10
Mini Band Pull-Apart:
2x50
Oh this was rough. I just sat down in between a few of the sets and wanted to go to sleep. Not that I was tired or anything, I think my CNS is just taking a beating. The motivation was there, it was difficult to continue getting hyped up.
Anyway, most of the reps moved pretty quickly. Aside from leaning forward on a lot of them, my form held up well. I couldn’t wear the lever belt again today because of the ribs or obliques thing. It hurts more than yesterday and has continued to hurt throughout the day.
Soreness of the quads hasn’t been an issue over the past 2 workouts, so that’s nice. I’ve been using “The Stick” on my legs a lot and it seems to do the trick.
Motivation: 4/4
Nutrition: 3/4 (I didn’t record macros, but I probably didn’t get quite enough. Maybe 3,200 kcal)
Explosiveness: 4/4
Discipline: 4/4
Smolov Jr: Week 2, Day 1
Squat:
Bar
6 @ 135
6 @ 225
6 @ 275 (Add Spud Belt)
6x6 @ 335 (PR. Not bad.)
Average Band Ab Pulldown (Superset with squats):
4x20
Split Jerk:
Bar
3 @ 135
3x3 @ 185
Banded Dips (1 Doubled Mini around the handles):
5x5
Odd DB Curl (Superset with dips):
4x10 @ 20 L/R
Some mini band shoulder prehab work
I didn’t even take my lever belt today. I’ll just wait until I’m done with Smolov to try using it again. My oblique/ribs hurt at the bottom of every rep today, so it would have been impossible to wear it anyway.
I decided last minute that I would meet myself halfway and add 15 pounds this week instead of 10 or 20. 335 didn’t feel too heavy at all really. I was able to move almost all of the reps with good form and speed. I know it’ll be difficult near the end of the week though. 10x3 @ 400 will be horrible, I’m sure. I’ll probably add another 10 on week 3.
I did the split jerk for shits. My elbows were kinda shocked, but they got better. I probably should have finished out a 5x3. Meh.
Dips felt really good.
Motivation: 4/4
Nutrition: 4/4 (Fat 114g, Carbs 361g, Protein 255g, kcal 3,557)
Explosiveness: 4/4
Discipline: 4/4
Smolov Jr: Week 2, Day 2
Squat:
Bar
5 @ 135
5 @ 225
5 @ 315 (Add Spud belt)
7x5 @ 355 (PR)
Avg. Band TKE:
3x20 L/R
Prone Leg Curl (Superset w/ TKE):
12 @ “90”
12 @ “110”
12 @ “130”
2 Avg. Band Abs:
4x15
Half way through this program. I was feeling pretty shitty all over today. My ribs/obliques are still hurting a lot and now my left inner quad is hurting. I don’t know how to explain the pain. It wasn’t there while I was squatting, but if I flexed in between sets, it felt like it was gonna tear or something. The TKE’s hurt like a mother fucker too.
I made it through that shit anyway. The squats were tough, but almost all of them were pretty technically sound. I had to take most of the reps slower than usually, since I didn’t want to hurt my quad more. So that made it all somewhat harder than it should have been.
I have 8x4 @ 380 on Wednesday. I’m not remotely looking forward to that.
Motivation: 4/4
Nutrition: 3/4 (Fat 98g, Carbs 314g, Protein 231g, kcal 3062)
Explosiveness: 3/4
Discipline: 4/4
Smolov Jr: Week 2, Day 3
Squat:
Bar
5 @ 135
4 @ 225
4 @ 315 (Add Spud belt)
8x4 @ 380 (PR)
1 Avg. Band Ab Pulldown (Superset with Squats):
7x20
Inverted Row (Feet Elevated):
4x10
1 Mini Band Triceps Kickback (Superset with Rows):
4x12 L/R
2 Mini Band Pull-Apart:
2x20
Prone Leg Curl:
3x12 @ “90”
Thinking back, this wasn’t all that bad. During, I thought I was going to die on every fourth rep. But I actually paused the very last rep and still got up. I leaned forward too much on several reps, but it’s okay at this point. I’ve never come close to doing an 8x4 @ 84%. Also, my best rep was the first rep of the 7th set. Stayed upright and kept my upper back super tight. Need to focus on that.
My quads are sore already, but my knees feel better than they did yesterday and before I lifted today. I’d much rather have muscular pain than joint pain. The quad pain that I referred to last entry was gone today as well.
7 out of 12 workouts done. Not looking forward to the rest. But I just need to get under the bar and get it done every set.
Tomorrow is 10x3 @ 400.
Motivation: 4/4
Nutrition: 4/4 (Fat 121g, Carbs 380g, Protein 251g, kcal 3,613) *Note: About 50g of the fat was from salmon and olive oil.
Explosiveness: 4/4
Discipline: 4/4
Smolov Jr: Week 2, Day 4
Squat:
Bar
5 @ 135
5 @ 225
3 @ 315 (Add Spud belt)
1 @ 365
10x3 @ 400 (PR)
Avg. Band Abs (Superset with Squat):
5x20
Hyperextension:
20, 10
Avg. Band TKE:
2x20 L/R
Some box jumps and battling ropes
Jesus fucknuts those squats were hard. Almost none of them moved well for me, except the last set. But that was only because I rage out [bro] on the last set. This was so far beyond a PR it actually is funny. I think I had previously done a workout with 8 singles at 405. I did my best to stay upright, but alas, I still leaned forward a lot. No rounding as far as I know though.
My elbows hurt a lot today unfortunately, the right one especially. It fucking sucks because one of the main reasons I’m doing this program is to give my elbow(s) a break.
Outer left quad is hurting a lot now too. I’m not too worried about it considering my inner left quad was hurting the other day, but it got better.
Motivation: 4/4
Nutrition: 4/4 (Fat 92g, Carbs 461g, Protein 244g, kcal 3,648)
Explosiveness: 3/4
Discipline: 4/4
Smolov Jr: Week 3, Day 1 - Yesterday
Squat:
Bar
6 @ 135
6 @ 225
6 @ 275 (Add Spud belt)
6x6 @ 345 (PR)
Avg. Band Abs Pulldown (Superset with Squats):
5x20
I was on a time crunch yesterday. So I just did the squats and abs. The worksets felt pretty shitty with regards to my ribs and lower back. Especially my back for some reason.
I think this week is going to be very difficult to get all of the reps without failing at some point.
Went to Tuscaloosa yesterday for the football game. So I didn’t keep up with nutrition at all.
Motivation: 2/4
Nutrition: 2/4
Explosiveness: 2/4
Discipline: 3/4 (I guess. I just didn’t have time to do any accessories)
Smolov Jr: Week 3, Day 2
Squat:
Bar
5 @ 135
5 @ 225
5 @ 315 (Add Spud belt)
7x5 @ 365 (PR)
3 x Mini-Circuit:
-Weighted Pull-Up: 5 @ BW+45
-3" Deficit Push-Up: 10
-Box Jump: 5
Light Band Push-Up:
2x10
Box Jump:
2x5
Hanging Leg Raise (Straps):
3x20
I was dreading this workout horribly for the past week. I knew it was going to be very hard, since 365 is right on the cusp of being too heavy to work with for reps. With that being said, this may have been the best/easiest workout I’ve had on this program. Almost all of the squats moved fast and my form held up really well, save a few times I pushed from my toes and leaned forward.
I took some caffeine and DMAE (acetylcholine precursor) prior to going to the gym. I think they helped a lot. I’ve taken some caffeine before on this program and it hasn’t done much. Adding the DMAE did a lot I think, since my CNS probably needs some assistance, especially during this week.
I also did some hip activation before I went in. Just simply laid on the floor and did 20 reps each of hip abduction, adduction, flexion, and extension (all straight legged except extension). I only moved my foot about a foot and focused on activating the right muscles, especially on extension for the glutes. I think this really helped me open up my hips and force my knees out during the squats.
I don’t know why I decided to do the accessories the way I did. Just something different. I like doing the box jumps too. I’ve only done it a couple of times and I can feel my old jumping power coming back.
Motivation: 4/4
Nutrition: 4/4 (Fat 119g, Carbs 422g, Protein 252g, kcal 3,767)
Explosiveness: 4/4
Discipline: 4/4