Two days in row really sucks, and frankly, 3 days is going to suck even more. I’m beyond beat after this workout, but it’s just about getting the work in and making as much progress as I can. We’ll see what happens tomorrow, I’m really hoping that today’s workout will act as a slight intensity/volume deload since I didn’t hit as much volume as desired. Tomorrow will finally get back on track, here’s today’s workout:
- SSB Squats – 255x9reps
- Warm-ups: 65×10, 65×5, 115×5, 155×3, 205×1, 245×1
- CGBP – 170x11reps
- Warm-ups: 45×15, 45×10, 65×10, 85×10, 95×5, 115×5, 135×3, 155×1
- HB Squats – 225x12reps
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Warm-ups: 45×10, 95×5, 135×3, 185×1, 205×1
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- DLs – 215x13reps
- Warm-ups: 45×15, 135×5, 185×3
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EZ Bar Biceps Curls SS w/ Skull Crushers
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4×20/15/10/5 w/ 35lbs – utilized Blood Flow Restriction (BFR)
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Four weeks down on this training plan, another 4 weeks to go. I’m making solid progress on SSB Squats and CGBP – luckily, I’ve continued making progress on HB Squats and DLs too, but these are secondary movements right now. I know that when I really put the work in, my DLs will skyrocket because my strength base is there, and also, the SSB Squats really work the musculature that supports the movement.
Progress in the two main movements is great, but I’ve had a long-term goal of hitting 225 for 20 reps on HB squats for the past 2 years. I think if I’d had a day off before today I would have been able to hit the 20 reps without too much trouble.
Anyway, for the next 3 weeks I’m going to start incorporating some overhead pressing into the mix. My goal is to alternate the CGBP with seated overhead press (OHP). The seated OHPs will be done with a slight quirk – I will be performing super sets of 10 OHP and 5 behind-the-neck (BTN) press. I need to get some shoulder hypertrophy and working the two movements should hit all three sections of the my delts pretty effectively.
I still have no idea how I’m going to be feeling tomorrow, but we’ll see how it goes.
Ramble on Fitness 