Today - Squat Day
ATG Squats
110 x 5
121 x 5
149 x 5
176 x 3
204 x 1
231 x 7
PR
would have gone for an 8th but traps were killing me and wasnt really psyched, and I had lost count so it may have been 8 anyway but I have a feeling it was 7. Im considering deloading next workout then going for 242 x 5 the workout after but Im not sure how that will go, maybe hitting it for a triple would be more realistic...
RDL - no hook grip, normal double overhand
110 x 10
176 x 6
220 x 8 more of a grip issue, was shooting for 10 but bar started to slip
Seated Calf Machine
50lbs x 10
80lbs x 10
100lbs x 15
-rest pause-
100lbs x 10
-rest pause-
100lbs x 10
PR
Leg Press
255 x 20 tryed to keep constant tension with no lockouts but had to lock my legs out just to let the burn die down for a couple of seconds at i think reps 7 and 15...
280 x 8 differant style than usual, slow negatives and constant tension
PR
kind of a shitty workout! wasnt really "in the zone" and Im kinda annoyed I didnt hit the 8 reps of squats, but Im glad the 8 rep sets are over, I kind of over estimated the weight and it caused me to take breaths between alot of reps, meaning the set took quite a while and it got annoying.
Been doing some arm wrestling at school lately and been smoking everyone!
Plans
All my lifts are hard, my deadlift sets are hard, my squat sets are making me take like 10 breaths between reps 6 and 7, my bench is ok and I cant really say much about military. Iv been using this template for the past 6 months, the only changes I have made are assistance exercises and rep ranges. Im thinking I need a big change. So what Im planning on doing is finishing this "cycle" Iv planned for bench and squat which is this:
3 workouts @ 8 reps
3 workouts @ 5 reps
next workout go for 1 or 3 RM
then next workout deload
Im gonna finish that for bench for sure, but for squats I may change it and just do some low rep sets. For deadlift I will just try to keep my sets of 5 and add 5lbs each workout, hopefully until the deload. Anyways after Iv done that I may take a week off (but probably not) and do a full 9 days of deloading each workout. Then Im going to start the madcow intermidiate 5x5 with the new maxes I will have set. That calls for 3 weeks of lighter weight anyway so I may not deload before I start it. Until then Im going to practice my pendlay rows because I plan on using them in there instead of powercleans or bent over rows. Im hoping the fact that Ill go from doing each lift once every 9 days to squatting 3x a week and benching+rowing twice a week will be a big shock and cause some growth. Im also hoping the 5x5 will get my strength up fast which will help for the powerlifting purposes.
I just plugged my current bench and deadlift into the 5x5 calculator and it said that iv I manage 12 weeks of the progression it prescribed by the 12th week I would be:
-
deadlifting 363 for 5 reps on wednesday
-
benching 262 for 5 reps on monday and 268 for 3 reps on friday
, and the pain will go away.
I will probably do the one arm rows on wednesday
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