Sunday, July 22, 2012

5/3/1 Squats. 3+ Day.

Beard gainz. 
Great day today. Despite my right lat still being a pain my legs were fresh and I was able to do pretty well on my final set. Since last squat workout I got 415x10, I figured today I'd struggle to get 440x7. But with my back a little more healed up, things went much better than expected and I was able to do 440x9 (a lifetime PR) with one left in the tank (I feel bad for not doing 440x10, but I think leaving a rep or two in the tank is really the key to a successful 5/3/1 program -- something I definitely struggle to do on all of my final sets since ego always gets in the way). After my final set I took it pretty easy with the assistance work -- I'd like my back to be healed up completely in the next few weeks.

Goals for today:




Look below. This is what people talk about when they say let a program mature. There will be ups and downs, but always keep the big picture in mind.

Week 2 progress over the last 15 cycles:

  • Cycle 1: 330x4
  • Cycle 2: 335x5
  • Cycle 3: 345x7
  • Cycle 4: 350x8
  • Cycle 5: 360x8
  • Cycle 6: 370x8
  • Cycle 7: 375x8
  • Cycle8: N/A (smolov)
  • Cycle9: 425x6 
  • Cycle 10: 430x3 (time to deload)
  • Cycle 11: 405x8 
  • Cycle 12: 415x9
  • Cycle 13: 425x10
  • Cycle 14: 435x8 
  • Cycle 15: 440x9 

  • Video of final set below:

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