Week Four: DF 5x5
Sunday:
[5x5] Olympic Squats: 285
[5x5] Flat Bench: 305
[1x5] JS Rows: 305
[2x12] Incline Curls: 60
-After each exercise per bodypart a loaded (DC) fascia stretch
- Yes, you read that right, it says Sunday. Since I dropped my Friday's workout due to getting sick with a virus, I felt that lifting a day early was a good idea since I was feeling good to go. This week is my PR week, so I didn't like the thought of another day of rest after already taking 3. I still felt weak, but I was surprised that I could still lift this heavy. I took a few extra warmups for squats, and my lower back was burning the hell out of me. But, surprisingly, I nailed my 5x5 for that for my new PR. Flat bench was super strong. I only needed a spotter for the last rep of the last two sets. I probably could've done 315 for my 5x5 if I wasn't sick. JS Rows were the same as last week because I didn't like my form last week. This time it was absolutely perfect.
- Lifting this heavy after being so sick got me some wicked DOMS. That's why I am glad I decided on lifting a day earlier. Today (Tuesday), I was planning on lifting, but since I'm looking at PR's, I'm skipping doing it today, and jumping back on my previous schedule: Tommorrow (Wednesday), and again on Friday. With all these days off, I might go straight into either a week of intensity or my upper/lower split with my SD cycle. Don't know for sure.
