Tonight was leg domination. Squatting for volume like a bauss. For a while, these workouts were becoming tough and grueling but now they’re just fun punishment sessions. Got going with the sets of 10 at 185 tonight.
Warmed up with my deficit deadlifts like usual. Part way through last cycle, I started using a 3″ deficit, so tonight was no different. Still sticking to the explosive pulls at 225 where I’m elevated from 3″ off the ground. This couples with a couple triples at 135 are a great way to test my body to see if I need to get a few more stretches in before squatting hard. For the first volume squatting session in this cycle, I was really hoping to start up with 185 in my pyramid. I was hitting 21750 for volume previously, so I manipulated the pyramid to hit that same amount of volume (only counting sets of 10) but bump from 180 to 185. The result? A killer squatting session that didn’t feel any more difficult than before. From here, I can start to adjust the edges of the pyramid to increase the total volume.
I tried doing biceps between each squatting set again, and the results were good. Still feeling more gassed from squatting compared to getting my arms burnt out from curls. Hard to tell yet if this is sufficient or a waste of time. I’m hoping the added volume without destroying my arms will be a sneaky way to pack some size on. We’ll see though. I’ll keep monitoring it.
My front squatting was even decent tonight. Last volume squatting session I mentioned that I think I did an extra set. Tonight, I must not have… I felt totally solid (aside from being gassed from squatting almost 22 thousand pounds) and hit my triples like I wanted to. I finished up with some core without the ab wheel like usual. Lame.
|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|
|2 x 10||165|
|6 x 10||185|
|2 x 10||165|
|2 x 10||135|
|Straight Bar Curls||12 x 10||50||Did these after most squat sets.|
|Front Squats||1 x 3||135||Superset with reverse EZ bar curls|
|2 x 3||155|
|Reverse EZ Bar Curls||4 x 6||50|
|Weighted Situps||3 x 12||13.3|