Week Three: DF 5x5
Monday:
[5x5] Olympic Squats: 275
[5x5] Flat Bench: 295
[1x5] JS Rows: 305
[2x12] Reverse Curls: 95
[2x12] Skullcrushers: 95
[1x10] Barbell Curls: 135 (Just for the hell of it)
-After each exercise per bodypart a loaded (DC) fascia stretch
- I forgot to post this yesterday. A2G squats was hard today because it's the first time I've tried to workout in the morning, 30 minutes after I woke up from a night shift. Fucking sucks lifting after just waking up. However, once I somehow made it through the squats, bench went a lot easier. I took 2 minutes between sets this time vs. the usual 90 seconds. I got everything without a spotter. Nice and slow too. For JS Rows, on the other hand, I made my last set of 5 with 305, but my back IMO rose too high from the ground. Again, I attribute this to lifting in a semi-fasted state. I took 50 grams of preworkout simple carbs in addition to the regulars..(BCAA's, cit malate, protein), but I still didn't have the same driving power I usually have lifting at the end of the day.
So, I might carry-over this weight to next week, looking for my perfect form (back straight, dynamic pull). Other than that, I threw in a set of barbell curls after my JS Rows since the 45's were already on the bar after I stripped everything down. Perfect reps, absolutely no cheating either. All the heavy pulling from this program really strengthened my arms tremendously.
