So this day’s workout was pretty solid, I felt strong in the lower body movements for the most part and pressing wasn’t terrible. This will mark my 3rd workout for the week (I’m well behind where I thought I would be, but that’s ok! Just have to make it up as I move forward).
I’ll keep this straight forward:
SSB Squats – 65x5x2, 115x5x2, 155×3, 205×1, 215x10x3
- Squats were tough, but not impossible. I think I’ll be dropping down to 5s at some point in the next week or so, but I’m going to go for the 225x10x3 next workout because that’s the kind of volume that I don’t think I’ve ever done at that weight.
Seated OHP – 45×10, 65×5, 85x5x 105×1, 115x5x2, 115×6
- 5+ AMRAP wasn’t great, the weight is definitely starting to get really challenging. This was a huge volume and intensity PR for me, I don’t think I’ve ever put 115 over my head (standing or seated) for more than 2 or 3 reps in a go. Even though the AMRAP dropped to only 6 reps from the last workout, I’m still very happy with this. I’m going to keep increasing the weight so long as I can get at least 5 reps on the last set. Once I drop below 5 reps for the last set (or any prior set), then I’ll take a 10% load drop and continue the progression.
1″ Deficit Deadlift – 135×5, 185×3, 225×1, 275x5x2, 275×10
- I was being very sloppy with the work sets, and that’s something I need to fix up. I wasn’t controlling the eccentrics and letting the bar just drop, normally this would be ok, but I maintained a solid grip on the bar so that the impact with the floor reverberated into my body. I was feeling the impact down in my lower back which I need to be very careful about. So next workout, I need to be sure to either control the eccentric (ideal scenario) or at least let the bar go an inch above the ground so I don’t absorb any reaction forces.
Overall the workout was pretty good, I’m definitely getting stronger which is a nice change considering where I’ve been the past few months, and the higher volume is definitely paying off. The progression is mindlessly straight forward and is starting to get a little dull, plus I want to start playing with some of the new programming ideas and new toys that I’ve purchased (ie. chains).
Anyway, I’m going to keep this going as long as I can stomach it, up to the 12 weeks that I planned for (I think it’s 12 weeks at least). Regardless, onwards and upwards!
Ramble on Fitness 