Tonight was the final workout of phase four, and the final workout of this entire cycle. It was eventful and felt solid right up until the end… Because I think I accidentally did an extra set of 10 at 180 lbs in my squatting session. Can’t complain I guess? I’ll dedicate my success tonight to the epic sushi lunch I had today.
Started out the workout with deficit deadlifts like usual. Again, the 3″ deficit felt insanely explosive. Still haven’t figured it out, but it’s a bigger ROM and a faster pull, so I’ll stick with it. I moved into my back squats and decided I’d get the straight bar curls in there between sets again. Last time this worked well for getting in more bicep volume, so I felt like it’d be good to do again. Everything was going swimmingly until… Rant:
On my volume squatting days, I’m usually at a rack for a long time. I’m doing over 100 back squats and I’m not doing it for speed. People see me so frequently at the racks that some of the regulars call me “squat man”. So there’s the background. Tonight I’m squatting and a guy comes up to the rack beside me and starts setting up. Cool, we always need more people squatting instead of doing curls. I do a set and he walks away for a bit. Buddy comes back with his girlfriend a little while later. They’re still trying to get the rack set up the way they want, so I go to unrack the bar to walk it out. Guess what? Buddy’s girlfriend decides that to warm up for her deadlifts, she’s going to start halfway between our racks instead of at their rack. That means she’s now just placed the bar on the ground directly behind me (as I’m walking out the bar) and then proceeds to do some half-assed-terrible-form deadlifts with the bar. I (somehow) control my fury, re-rack the bar, and try to get acknowledgement from someone else in the gym at how absurd this is. Nobody was nearby though except these clowns. Before I get a chance to lay down the law, the girlfriend leaves to go to another rack at the other side of the gym. Now , I personally don’t think it takes an expert weight lifter to figure out that you shouldn’t try to lift weights directly behind another person. This girl and her boyfriend had a combined intelligence less than a bowl of mashed potatoes. Someone could have gotten really hurt.
Anyway, I think that’s what triggered the accidental extra set in my squatting session tonight. I lost track right after that because I had a powerful rage set where I cranked out 6 reps before I realized I was even squatting. My following front squat sets were disastrous (only hit singles at 155) and then felt a bit noxious so I didn’t bother with core.
A new cycle starts tomorrow, so I’m excited to try out some new rep schemes.
|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||1 x 3||225|
|Conventional Deadlifts - 3" Deficit||2 x 3||225|
|Back Squats||2 x 3||135||Extensive hamstring and hip stretching in between most sets.|
|1 x 10||135|
|1 x 10||165|
|8 x 10||180||** Might have done an extra set in here...|
|1 x 10||165|
|2 x 10||135|
|Straight Bar Curls||10 x 10||50||Did these after most squat sets.|
|Front Squats||1 x 3||135||Superset with reverse EZ bar curls|
|2 x 1||155|
|Reverse EZ Bar Curls||3 x 8||50|