Warmup:
Agile 8
Extra hip swings and deep body squats to make sure my hips are loose and warm.
Squat:
45 x 10
135 x 5
135 x 5
185 x 5
225 x 3
240 x 3
255 x 3
270 x 3+ (Hit 10. Estimated 1RM of 360. Beat last weeks E1RM of 357. Thats progress, motherfucker.)
Leg Press:
2 plates per side x 15
3 x 15
4 x 15
5 x 15
6 x 10 + 5 Assisted (Hands pushing on my legs.)
Pull Throughs:
108 x 10
144 x 10
180 x 10
204 x 10
Oblique Raises:
50 x 15 each side
50 x 15
I felt good today, nice and warm before my first squat set. I thought that the 225 set may have been too close to my first real work set of 240, but it seemed to work out fairly well. My final set was appropriately tough, and I felt that I handled it well. I had 10 as a goal going into the set, kind of arbitrarily, and I was glad I met it.
The leg press came in as a sub for the Olympic Squats today, as I really wanted to hammer my quads, which I have blamed for a weak squat. The last set was pretty rough, especially the last 5 assisted reps. I hit a legit 10 but 15 was my rep requirement, so I had to get there. I just put my hands on my quads and pushed until the weight was up. Around 13 I thought I may not be able to get the weight back up, as my legs felt like they were on fire. But I got it up, and the same scenario followed with the last two reps. Suffice it to say I was doing the "jelly legs" walk for the remainder of the workout.
What you call "assisted" leg press reps are what 99% of the rest of the gym going population considers correct form.
ReplyDeleteThe guy who was on it before me, who is a legit big dude, had...idk...13 on each side? He does half reps with knee wraps and arm assistance, but yeah.
ReplyDeleteI'm fine with pushing on the last few, basically making them negatives. But I'm not about to be some pussy in the gym doing half reps.