If you know me in real life or follow on my bodyspace, you know I had some car problems yesterday that prevented me from getting to the gym. Nothing like being stranded on the highway for a few hours while you watch the clock tick past your squat session. Pretty disappointed, but I decided today I would make up for it.
Just when I thought I couldn’t add more volume, I talked myself out of that mindset. I’ve been trying to take my sets @ 180 a bit slower (read: smarter) by exhaling deeply and then inhaling deeply before every single rep. It keeps me from doing bursts, but the big exhale helps with lactic acid (get that CO2 out!) and the big inhale helps me brace my core. I swapped the last set of 135 for 165 and smacked on another set of 6 explosive reps at 135 for more volume today. Absolute domination. The reps at 135 still felt totally strong. I was even able to get my front squats above 135 after that (which, after doing over 100 backsquats can be pretty tricky).
Bicep and core work went well today too. I did my whole bicep pyramid and got some reverse curls in (see the picture for this post). Still no Frank McGrath, but I’m working on it. I just need to quadruple the size of mine and simultaneously lean our my arms. Should be no problem.
I probably won’t have a car until the end of the week, potentially, but worst case is next week. I’ll be busing like a mere mortal. It sucks. It makes me want to cry.
|Exercise||Sets x Reps||Weight (lbs)||Comments|
|Conventional Deadlifts||2 x 5||135||Warming up the legs|
|1 x 3||225|
|Conventional Deadlifts - 1.5" Deficit||3 x 3||225|
|Back Squats||2 x 3||135||Extensive hamstring and hip stretching in between most sets.|
|1 x 10||135||Extra pyramid set|
|1 x 10||165|
|8 x 10||180|
|2 x 10||165|
|1 x 6||135|
|Front Squats||1 x 3||135|
|2 x 3||155|
|EZ Bar Curls||1 x 10||60|
|1 x 8||60|
|1 x 6||60|
|1 x 8||60|
|1 x 10||60|
|Reverse EZ Bar Curls||2 x 5||50||Hold at top|
|Ab Wheel Rollouts||3 x 10||Bodyweight|
|Weighted Situps||3 x 10||8.8|