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Squat Day
Cycle 17

Overall Impression:

diet today was absolutely horrible. i hadn't eaten any protein whatsoever before my workout. all i had was 50 grams of whey 20 minutes before my workout. oh well...im gonna hog tonight :D

The Workout:

Mobility Drills
i was feeling very very sluggish. my hammies were/are still sore from deads and they were sore from last weeks squats too..so i've kinda had sore hammies for a week now. its not VERY sore but its quite sore - sore enough for me to do lots of mobility drills before i could do some dynamic stretches.

Overhead Squats
i think i am getting more and more flexible. perhaps in 1-2 weeks i will be able to nail this.

Front Squats
- bar x 5 reps
- 135 lbs x 5 reps
- 185 lbs x 2 reps
the 185 lbs set was killer.

Deep Squats
- 225 lbs x 1 rep
- 275 lbs x 2 reps
- 285 lbs x 2 reps
- 265 lbs x 2 reps x 5 sets
- 225 lbs x 7 reps
so here is what i did today. because i was feeling sluggish i knew in no way was i going to be able to do 275x3x3 today. and i have been trying to do 275x3x3 for the last 5-6 weeks. therefore, i decided to try and set a rough 2RM for today and then do some singles and doubles @ 90% of my 1RM. so, i did 275x2 and it felt kinda ok. not too difficult. so i added 5 lbs a side and shot for 285. i got 2. but i kinda good-morninged the weight on the second rep. so, i took 295 as my 1RM for today and decided to do doubles @ 90% = 265 lbs for 5 sets. i have progressed quite a lot in the last 6 weeks because on week 11/ cycle 11 i did 255x2x4 and it was hard as hell. so i guess the mobility drills, different squat variations, etc are helping me out. everything good comes in small dozes :) i did the 225x7 set as a back-off set.

Squat Walk-out
- 315 lbs
i wanted to see if i could walk out 315 lbs. i did. it felt great. i know last summer when i tried to do this it was hard as hell. but not this time. im happy.

Ab Work
- Overhead Plate Sidebends = 10 lbs x 10 reps x 2 sets
- Planks = @ 1 minute x 2 sets

Grip Work
- Barbell Curls = 65 lbs x 5 reps x 2 sets

Quote:

Originally Posted by widdoes2504 (Post 55626)

Personally abs make me want to :ARChainGun:

:biglaugh:

i have convinced myself that abs are the best thing ever. if i don't convince myself of this ill never do them. :(

all you need to do is watch the p90x infomercial....that will motivate you for better abs ;)

Quote:

Originally Posted by Pitysister (Post 55639)

all you need to do is watch the p90x infomercial....that will motivate you for better abs ;)

i think i found my inspiration...someone posted a picture of chris angel saying he has the most perfect body....lol

That was good thinking through a squat workout. Unless you want to do the 4 squat (or three squat) routine you should probably stick to doing your max work first and then the front squats second. If you want to do the other squats first then you have to "build up" as you go instead of going for very heavy weights on the one's building up to the heaviest squats.

good finish on the 285 man...looked strong.

That 285x2 looked like you did it easily

Press Assistance Day
Cycle 17

Overall Impression:

i didn't feel like going to the gym...i had to write a 12-20 page paper (i wrote 16 pages plus bibliography, appendix, coversheet, index, etc etc) for today and i started doing it last night....i was in no mood to go to the gym..but i dragged myself anyways.

The Workout:

Superset 1
- Pull-ups = 7 + 8 + 6 + 5 + 5 = 31 reps
- Standing Unilateral Dumbbell Shoulder Press = 40 lbs x 6 reps x 5 sets

Superset 2
- Pull-ups = 4 reps x 1 set
- Seated Dumbbell Unilateral Shoulder Press = 50 lbs x 6 reps x 1 set
pull-up count is 35 so far (31 + 4 = 35)

Superset 3
- Pull-ups = 2 reps x 4 sets
- Front Plate Squats = 25 lbs x 6 reps x 4 sets
- Overhead Plate Sidebends = 10 lbs x 6 reps x 4 sets
pull-up count total is 43 for today (35 + 8 = 43)