Week Four: DF 5x5
Monday:
[5x5] Olympic Squats: 265
[5x5] Flat Bench: 295
[1x5] JS Rows: 305 :cool: (new pr)
[2x10] Skullcrushers: 90
[2x10] Standing Rev. Curls: 100
-After each exercise per bodypart a loaded (DC) fascia stretch.
- PR week has begun. I've hit an impressive new PR for JS Rowing. Sucked the life right out of me. My sets looked like this: 255x5, 265x5, 275x5, 285x5,
305x5. Stayed strong, and can probably do 315 next time. A2G squats was really easy today. My legs have responded really well, so after next week's deload, I might keep the weight very high for the next 4 weeks. Possibly match my week 4 weight for the first week, then keep adding 5-10 lbs until I hit new PR's. Flat bench didn't need a spotter, however, it was hard enough to where the last rep of the final two sets was a struggle. 305 lbs for next time. Skullcrushers had a 45 lb plate per side, not that it really matters. I'm not looking for any PR's with supplemental exercises, just some extra hypertrophy. BTW, for the skullcrushers I have the bar go behind my head as I lay on the flat bench for greater ROM. I see a lot of people stopping just above their eyes/forehead. No idea why. IMO, that's like stopping a few inches above your chest doing bench pressing.
Already cannot wait for my next volume phase! BUT, I'm definately looking forward to a very necessary deload. :cool: