wod 08232016

Back Squat (5/3/1)

  • 5×45#x2
  • 5×105#
  • 5×135#
  • 3×155#
  • 5×190#
  • 3×215#
  • 5×240#

Back Squat (assistance)

  • 10×135#x4

Leg Press

  • 8×283#
  • 8×373#
  • 8×463#
  • 8×553#
  • 8×643#
  • 8×733#

Leg Curl

  • 10×70#x4

Seated Calf Raise

  • 10×90#x4

Hanging Leg Raises

  • 10xBWx4


Thus concludes my first cycle of squats. My lifts were:

  • 8×215#
  • 6×230#
  • 5×240#

I ended up beating my planned lifts by an average of 27 pounds, so the squat is moving.

As for today’s workout, it was death by volume and I left the gym with wobbly legs. Knowing I am deloading, I knew I was able to push really hard here, so I did. Instead of front squats, I used roughly 50% of my back squat weight and repped them. For each set, I paused at the bottom on the final set to spend more time in the hole. For the leg press, I hit a PR here by getting up to 7 plates, despite the fact that the 10 reps of squats left me huffing for breath. I found the leg curl machine and really focused on the squeeze for these, leaving the machine with a crazy pump in my legs. Next, while walking to the hanging leg raise station, I decided to do some calf raises, which I don’t normally do. I focused on stretching all the way down and these really felt good. Finished with some hanging leg raises.

Overall, I feel like I am on the verge of throwing up. My gym shirt looked like I took a dip in the pool. I could hardly stand long enough to shower. I missed days like this.

Coming up, I have a deload. I will work through each day with fairly light weights and come back recharged.


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