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
Notes:
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.
wrath barbell 