Damn, this was an absolutely awesome workout! Increased volume and weight on everything and just feeling great across the board. Here’s the breakdown:
A1. Glute Ham Roller Hamstring Curls – 3×10
- I want to hit these every day, working up to a total of 100 reps daily. For days that I’m lifting, I want to be more strict and focused on solid reps and contractions and less on accumulating volume. The goal is to warm-up my hamstrings and my knees to ensure no pain during squats, and frankly, it worked!
B1. Wide-Stance SSB Box Squat – 8×2 @ 225
- BWx20x2
- 65x10x2
- 115x5x2
- 155×3
- 205×2
- 225x2x8
- Overall, nothing to really complain about. I was able to stick to a very strict 30 seconds rest interval between sets, and had no knee pain at all. Got some interesting contraction in the glute medius, which I’m very happy about and looking to see how this moves forward.
C1. Wide-Stance SSB Box Squat – 1xAMRAP @ 225
- This set felt much better than I could have hoped for. I stuck to a 10 rep cap, again to play it safe, as I did last week. I’m thinking that next week, I will go for broke and push for a RPE 9 with whatever weight I’m using, ideally that will be 245lbs. Overall, good pace, felt the tension on glutes and hamstrings, which was the point, and had a solid brace from beginning to end.
D1. Seated Pin Shoulder Press – 1×5 @ RPE8-9
- Again, just trying to get more weight on the bar with a movement that I’m weak at. I worked up to 105, which is 10lbs more than last week, and I’m very happy with that. This set was a true RPE 8. I definitely had another rep in the tank, and probably could have pushed out a second. Additionally, I really just wanted to be able to keep tight in my core, and make sure that I got my head “through the window” on each rep, to ensure that I wasn’t cutting anything short.
E1. Seated Pin Shoulder Press – 3×5 @ 85% of heavy 5
- Just getting the volume in here. The reps felt really solid, and didn’t feel overly fatiguing, which tells me that I have more room to grow next week. Stuck to a strict 1 minute rest interval between sets.
F1. Body Weight Bulgarian Split Squat – 4×15
F2. Band Goodmorning – 4×30 w/ Light Band
- As I said last week, my goal with this assistance work is simply to grow the volume. I stuck to a strict 1 minute rest interval, and I was seriously feeling it by the 4th set. Getting a 5th set next week is going to be an interesting challenge, and I have no idea how it’s going to feel as I continue to push the total number of sets.
- It will be very interesting to see if this has any positive carryover to my squat, or if it contributes to lessening my general lower body pain and tightness.
G1. Single-Leg Eccentric Glute Ham Roller Hamstring Curls – 1×10 per leg
- I had originally planned to get 2 sets like this, where I perform a bilateral leg curl, and then a unilateral eccentric, but I barely had enough juice left in my legs to get through 1 set without crapping out.
Ramble on Fitness 