Gym regimen - March 2011

MONDAY 21 MARCH 2011
A1: Quads and Biceps
55 mins, 98kg

WARMUP:

CIRCUIT:

Leg extension: 12, 9, 6 @ 45kg, 50kg, 55kg

Hyper-supinated DB curl (per hand): 12, 9, 6 @ 17kg, 19.5kg, 22kg

CIRCUIT:

Squat: 12, 9, 6* @ 100kg, 110kg, 120kg
[The spotter on 3rd set jocked me mentally; as soon as those hands go on, I feel my power disperse in random vectors throughout my body. But it was good to push through a last set.]

EZ BB curl: 12, 9, 6 @ 42.5kg, 45kg, 47.5kg

CIRCUIT:

Inclined leg press: 15, 12, 9 @ 130kg, 160kg, 200kg

Overhand EZ BB curl: 12, 9, 6 @ 37.5kg, 40kg, 42.5kg
[I was pressed for time, as the gym closing around me, so I did my last set on a cable machine, on which, interestingly, I could only do 30kg. The "42.5kg" above is a calibrated estimate which I would have done anyway if I had an extra minute. Live to groan another day.]

•
I've been doing some very insistent forearm/grip training, which helps with my biceps. Chest and calves tomorrow.

I got to the gym a little later than usual for an A1 day, so I stuck to 3 sets.

I'm a little bit in limbo with respect to squatting. I mean, I like "carving out a hollow space" around 120kg, but tonight I wasn't as focused each rep as I should have been. Then again, it's best just to "get under the bar" and "get the thing done." It's been a while since I called SMR off and even longer since I was on an upward gain cycle with squatting, so… [I'm checking my records now…] it seems I have made some gains.* Next week the same: 12, 9, 6 @ 100kg, 110kg, 120kg NO SPOTTER.

* Squat Volume Notes:

21 March: 12, 9, 6* @ 100kg, 110kg, 120kg = 1200, 990, 720 = 2820kg (940kg/set)

7 March: 12, 9, 6, 4 @ 92.5kg, 97.5kg, 102.5kg, 110kg = 1110, 877.5, 621, 440 = 3048.5kg (762.1kg/set)

22 February: 12, 9, 6, 4 @ 85kg, 95kg, 105kg, 110kg = 1020, 845, 630, 420 = 2425kg (avg. 606.5kg/set)