Cycle 17
Overall Impression:
diet today was absolutely horrible. i hadn't eaten any protein whatsoever before my workout. all i had was 50 grams of whey 20 minutes before my workout. oh well...im gonna hog tonightThe Workout:
Mobility Drills
i was feeling very very sluggish. my hammies were/are still sore from deads and they were sore from last weeks squats too..so i've kinda had sore hammies for a week now. its not VERY sore but its quite sore - sore enough for me to do lots of mobility drills before i could do some dynamic stretches.
Overhead Squats
i think i am getting more and more flexible. perhaps in 1-2 weeks i will be able to nail this.
Front Squats
- bar x 5 reps
- 135 lbs x 5 reps
- 185 lbs x 2 reps
the 185 lbs set was killer.
Deep Squats
- 225 lbs x 1 rep
- 275 lbs x 2 reps
- 285 lbs x 2 reps
- 265 lbs x 2 reps x 5 sets
- 225 lbs x 7 reps
so here is what i did today. because i was feeling sluggish i knew in no way was i going to be able to do 275x3x3 today. and i have been trying to do 275x3x3 for the last 5-6 weeks. therefore, i decided to try and set a rough 2RM for today and then do some singles and doubles @ 90% of my 1RM. so, i did 275x2 and it felt kinda ok. not too difficult. so i added 5 lbs a side and shot for 285. i got 2. but i kinda good-morninged the weight on the second rep. so, i took 295 as my 1RM for today and decided to do doubles @ 90% = 265 lbs for 5 sets. i have progressed quite a lot in the last 6 weeks because on week 11/ cycle 11 i did 255x2x4 and it was hard as hell. so i guess the mobility drills, different squat variations, etc are helping me out. everything good comes in small dozesi did the 225x7 set as a back-off set.
Squat Walk-out
- 315 lbs
i wanted to see if i could walk out 315 lbs. i did. it felt great. i know last summer when i tried to do this it was hard as hell. but not this time. im happy.
Ab Work
- Overhead Plate Sidebends = 10 lbs x 10 reps x 2 sets
- Planks = @ 1 minute x 2 sets
Grip Work
- Barbell Curls = 65 lbs x 5 reps x 2 sets
