wod 09302016

Back Squat (5/3/1)

  • 8×45#
  • 5×75#
  • 5×95#
  • 5×105#
  • 5×135#
  • 3×160#
  • 3×185#
  • 3×210#
  • 5×240#

Front Squat

  • 3×45#
  • 3×95#
  • 3×135#x3

Leg Press

  • 8×193#
  • 8×283#
  • 8×373#
  • 8×463#
  • 8×553#x4

Leg Curl

  • 8×70#x3

Leg Extension

  • 8×50#
  • 10×70#x3

Seated Calf Raise

  • 10×140#x3


No PR on the squat. I fucked up a warm up set by misloading it, so it was 10 pounds heavier on one side than the other and that kind of threw off the rest of my sets. Front squats went well; the mobility work I am doing is paying off; I was able to rack the front squat Oly lifter style instead of bodybuilder style. Leg Presses felt good; not a PR on weights but got a good deal of volume in. Curls and extensions gave me a nice pump in my legs. The calf raises were rough at 140#, so I’ll repeat the weight/rep scheme next workout. Otherwise, my chest and triceps are still really sore from yesterday, but generally feeling good. One more week in this training cycle before the deload.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s