Legs (Box Squat Spec) and Biceps – Lifting Log

Legs (Box Squat Spec) and Biceps - Lifting Log - Phase 2

Legs (Box Squat Spec) and Biceps

So tonight was rough. Let’s just put it that way. I had hit my two first working sets for box squat triples and felt pretty good (at 250 and 285). When I loaded up 320 and walked it out, I had that crushing sensation that sucks all of the will right out of you. It’s a shame when the weight can play mind games with you, and tonight I fell victim to it. I hit one rep and got right back up. I could tell from my lack of time on the box that I wasn’t going to have fun hitting the next two reps. The second rep had a similar outcome but it was a lot harder to stand back up. On the third rep I made it down to the box and moved up about an inch or so before I felt myself dip back down. Luckily, I had a spotter who only had to put some pressure on my chest for me to stand back up. I was pretty let down to be honest… I know I can crush that weight, but tonight it crushed me.

The rest of the workout went pretty well. I went a little bit heavier on my stiff leg deadlifts and that felt great. I even managed to get up to some heavy-ish singles on front squats. My core was pretty toasted by the time I hit 195 for a single, so I backed off there.

So the squat session tonight didn’t go as amazing as I had hoped… But that’s okay. One workout won’t ruin the rest of this phase. Next time I squat heavy will be for a new 1RM. I’ll be ready for it.

The Workout

ExerciseSets x RepsWeightComments
Box Squats4 x 3135There's hamstring, quad, and hip stretching throughout these sets. Every single rep is done explosively (enough to hear the bar/plats clack).
2 x 3185Every single rep is done explosively (enough to hear the bar/plats clack).
1 x 3225
1 x 3250
1 x 3285
1 x 3320Had a spotter grab my chest on rep three. Was essentially pinned on the box, but with a little motivation I got back up.
Stiff Leg Deadlifts1 x 6135Dumbbell curls between these sets.
1 x 6155
1 x 6165
1 x 6175
1 x 6185
Dumbbell Curls4 x 540
Front Squats1 x 3135Hammer curls between these sets.
1 x 3155
1 x 3165
1 x 3175
1 x 1185
1 x 1195
Hammer Curls5 x 640
Leg Extensions 4 x 12 (per leg)50Reverse EZ bar curls between these sets.
Reverse EZ Bar Curls4 x 850

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