Deadlift- 135x5x2 225x5x2 275x5x2
Squat- 45x8 135x8 185x5 225x5x3
Leg press- 180x5 270x15x3 (45s)
Lying leg curl- 1 leg 40x15x4 (30s)
Leg extension- 1 leg 40x15x4 (30s)
Seated calf raise- 1 leg 30x15x4 (30s)
My sleep schedule has been all over the place the past few days, so technically I'm still on my two days on/1 day off schedule. Deload week for legs this week then repeating 5/3/1 cycles.
Squat- 45x8 135x8 185x5 225x5x4
Rdl- 95x5 155x10x2 1x8
Leg press- 180x5 270x15x3 (30s)
Leg extension- 1 leg 40x15x3 1x12 (30s)
I did standing calf raises at the end of Friday's workout and I must ha e hit a part of the muscle I dont hit in the seated ones because they have been sore as **** the last two days. Too painful to do leg curls or calves
Deadlift- 135x5x2 225x5 245x5 285x5 320x5
Squat- 45x8 135x8
Leg press- 180x5 270x15x3 (45s)
Lying leg curl- 1 leg 40x15x4 (30s)
Leg extension- 1 leg 40x15x3 1x13 (30s)
Standing calf raise- 110x15x4 (30s)
420 1RM week 1 for deadlifts. Was going to try to redo the weight because I sucked last time, but apparently I suck even more now. Played golf earlier and the sun took a lot out of me so that's probably some of it. I've really just sucked at life recently. Been losing almost every day at poker for a month, terrible at golf today, can't lift for ****. Sigh
Squat- 45x8 135x8 185x5 205x5 235x5 270x10
Rdl- 95x5 155x10x3
Leg press- 180x5 270x15x3 (60s)
Leg extension- 1 leg 40x15x3 1x12 (30s)
Lying leg curl- 1 leg 40x15x3 1x12 (30s)
Week 1 350 1RM for squats. Despite a lot of drinking last night, squats felt great today. Poker going much better as well. I finally realized I needed to cut down from 8 to 6 tables because I'm old now.
Deadlift- 135x8 225x5 245x5 285x5 320x10
Squat- 45x8 135x8 185x5 225x3 265x5x3
Leg press- 180x5 320x15x3 (60s)
Lying leg curl- 1 leg 40x15x4 (30s)
Seated calf raise- 1 leg 30x15x4 (30s)
Leg extension- 1 leg 40x15x4 (30s)
Restarting week 1 420 1RM for deadlifts, they felt great. This week I just did them all with my right hand facing forward on the mix grip. I think trying to switch midset is too much of a momentum killer. I'll just switch my grips back and forth each week and hope it evens out.
Squat- 45x5x2 135x5x2
Rdl- 95x5 165x10x2 1x8
Leg press- 90x10 180x15x4 (60s)
Leg extension- 1 leg 15x15x4 (30s)
Lying leg curl- 1 leg 45x15x2 2x10 (30s)
Seated calf raise- 1 leg 30x15x4 (30s)
I was supposed to do week 2 for 350 1RM for squats but my right knee was hurting too much. I played basketball after lifting on Thursday and noticed it felt a little ginger right after and then yesterday and today it was very sore anytime I bent it. I noticed in the few squats I was able to do that my right knee was higher up at the bottom than my left knee. Perhaps it's just soreness and stiffness that's preventing it from full ROM, hopefully no structural damage. Although I assume I wouldn't be able to squat at all if that were the case.
Bench felt pretty good today. I kept thinking I was going to struggle on 215 or 220 and they both went up pretty quickly. I think I'll try 225 next week. Also, pretty sure 220 is a new PR
Squat- 45x5x2 135x5x4
Rdl- 95x5 165x10x3
Leg press- 180x5 270x10x3 (60s)
Leg extension- 1 leg 25x15x4 (30s)
Lying leg curl- 1 leg 45x15x2 1x10 1x8 (30s)
Seated calf raise- 1 leg 25x15x4 (30s)
My knee felt good walking around today and in warmups and then I felt the pain as soon as I started squatting. I'll try icing it a few times and hope that helps.
Last edited by Gary Stevenson; 05-20-2019 at 12:55 AM.
I decided to be a little conservative and go for 225 instead of 230 after 220 felt tougher than last week. 225 was pretty solid, not much struggle. 230 I misgrooved it, I wanted to get into the descent asap instead of pausing before starting the rep and so I brought it down a bit high on my chest, but I was able to grind it out. Probably have 235 in me, mayyyybe 240 on a great day.