Monday, 1 December 2014
Day 7, 70 min.
warm-up: motions, stretching, etc.
SQ: 10, 8, 6, 4 @ 215, 245, 275, 305 lbs.
leg curl: 10, 8, 6 @ 90, 100, 110
calf press: 15 x 4 @ 180, 190, 200, 210
[Gotta stretch the calf out on the eccentric. My small right toe now sits sideways basically, but at least it's not giving me much pain anymore.]
db BP: 10, 8, 8, 10 @ 70, 75, 80, 65
PU (supinated): 10, 8, 7, 5 @ bdw
unilateral db MP: 10/10, 8/8, 6/6 @ 40, 45, 50 (?)
[I think I did more, but I can't recall, so I'll assume I didn't.]
EZ bar curl: 10, 8, 6 @ 60, 70, 80
EZ bar skull crusher: 10, 8, 6 @ 70, 80, 90
+
close grip EZ bar curl: 6 @ 90
[I transitioned right into these when I finished my skull crushers.]
+ + +
Well, I achieved my goal: 300 lbs SQ by December. Pretty high volume, over all, too. 305 was not anywhere near my 1RM, then, it seems. I don't "go for" 1RM, so I will just keep focusing on the numbers. To wit, I think I will go for 315 on Friday.
This Wednesday, I will force myself to perform a "light" workout. No pump sets. No body English. No big numbers on my usual lifts. Like so [what I ended up doing - 3 December 2015]:
SQ: 10, 8, 6 @ 245, 265, 285 lbs.
leg curl: 10, 8, 6 @ 90, 100, 110
calf press: 15, 15, 14, 14 @ 225
db BP: 10, 8, 6 @ 75, 80, 85
PU: 10, 7, 7 @ bdw
db MP: 10, 8, 6 @ 45, 50, 55
EZ bar curl: 10, 8, 6 @ 60, 70, 80
EZ bar skull crusher: 10, 8, 6 @ 70, 80, 90
+
close grip EZ bar curl: 6 @ 90
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