last day of deload. i skipped my wednesday squat day. i had a lot of stuff to do...so i decided to do my squats today. from next week onwards the program's gonna have a slight twist. lets hope i continue to get stronger bit by bit. i weghed in at 171 lbs today...this is weird as hell..

Squats
- 225 lbs x 7 reps x 2 sets
woosh....tiring as hell

Seated Unilateral Dumbbell Shoulder Press
- 35 lbs x 18 reps x 2 sets
this REALLY killed me....i wish i had taken 30's instead...would've been an easy 20 lol

Pull-ups
- 5 reps x 2 sets
boring

Ab Work
- Hanging Leg Raises and Front Plate Squats superset = BW x 8 reps x 2 sets and 25 lbs x 6 reps x 2 sets respectively

ok so today's workout....i weighed in at 170 again...my hams and glutes and abs were sore as hell. i have no clue why. last workout i got massive cramps on both my hams so i was limping for most of yesterday and friday.

Deadlifts
- free hand squats and side lunges x 8 reps each
- 135 lbs x 2 reps
- 185 lbs x 2 reps
- 225 lbs x 1 rep
- 275 lbs x 1 rep
- 295 lbs x 1 rep
- 315 lbs x 1 rep
- 335 lbs x 1 rep
- 365 lbs x fail
- 315 lbs x 1 rep
- 295 lbs x 1 rep x 3 sets
i have videos of 315 and 335...rest interval was 3-4 minutes. nothing short of 3 minutes at all.

Bulgarian Squats
skipped

Cable Pull Throughs
- 70 lbs x 12 reps x 3 sets

Glute Ham Raises
- BW x 4 reps x 2 sets
light and easy

Ab Work
- Superset of Hanging Leg Raises and Front Plate Squats for 8 reps x 2 sets and 25 lbs x 8 reps x 2 sets respectively
worked up quite a sweat with this...

Grip Work
- Hammer Curls = 45 lbs x 5 reps x 1 set