Same old same old. Squatting like a bauss again tonight. In spirit of man-crush-mondays, I decided to get a shot up of Arnie and Franco. Had a realization that my close friend and training partner over the weekend and I are a way less developed version of these guys. He’s a tall Austrian-looking guy, and I’m a short Italian guy. Actually, Franco is my exact height.
Squatting session started off great with limbering up and stretching. I started with my deficit deadlifts like usual and then went right into squatting. My first set of 185 felt really heavy, so I was pretty nervous, but I just stuck with it and the squatting didn’t get much harder. I’m not really sure how much more volume I can handle at this point because every time I finish this workout I’m borderline ready to pass out. I love squatting though, so I’m going to take it slow and keep tacking on the volume over time. I’ve gone from barely being able to hit 50 reps at 135 to doing 90 reps at 185 PLUS extra sets of 10 at lower weight. The whole while my heavy squatting hasn’t been negatively impacted.
Some dipshit stole my bar I was curling with part way through my workout when I had my back turned. When I noticed it was him, he wasn’t even using it. Whatever though… Small little twiggy people probably need the weights more than I do, so I was more than happy to drop by 10 lbs and add a couple more reps every set.
I finished up my workout with some different core exercises. These ones are a little tricky to explain, but they both revolve around using one of these inclined sliding seat things. For the crunches, I tossed a 25 lbs plate onto the seat, put my knees onto it, and then crunched it up as I held onto the handles. I superset this movement with a plank where my forearms are on this seat stretched out in front of me. You can even tweak it out a bit by extending your elbows further and getting a crazy burn in your abs. I’m hoping that tossing this variation into the mix will let me hit my abs with some different exercises and keep them all effective.
|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|
|9 x 10||185|
|2 x 10||135|
|Straight Bar Curls||6 x 8||60||Did these after most squat sets.|
|6 x 10||50|
|Front Squats||1 x 3||135||3 second isometric hold at bottom. Superset with reverse EZ bar curls.|
|2 x 3||155|
|Reverse EZ Bar Curls||4 x 8||50|
|Sliding Ab Crunches||5 x 10||25||Superset with planks|
|Sliding Incline Planks||5 x 20 seconds||Bodyweight|