2015-10-27 training log

Wingin’ it.

Last week my knees were having none of it. I got on the leg press and simply putting pressure on the plate to begin unracking and my knees said “don’t do it”. So I didn’t and just did other things. I wasn’t sure then how this leg day was going to go. My thought going into it was to try to do the program, but if it didn’t happen to just change up as I saw fit. Well, on my walk to the gym I opted to just change it up and not worry about it.

The interesting thing is squats don’t bother my knees, so why not just MOAR SWKWAATS? And so I did. But a variation. Normally I squat low-bar with a moderately wide stance, so we’ll try high-bar, narow stance (feet almost together), knees and toes pointed straight ahead, heels up on a 5# plate. And try for reps. Well… back up.

So squats themselves went well. Last week everything felt horrible. No groove, heavy, miserable. Today? Felt good. The groove was there — I really got my shoulders and upper back locked in today, which helped. Things didn’t feel heavy. The AMRAP and 50% sets felt good and I got a bunch more than last week. That said, I just ran out of gas. That was the theme for today. I can have sets where I stop because truly the muscle is fatigued but I still have energy; but these are where the muscles don’t really feel fatigued but I just don’t have the gas to do another rep. It’s diet-related, of course. But I racked the AMRAP and 50% sets because I just ran out of gas.

Then I opted to do the high-bar squats. I actually wanted to go for a lot of reps, like 12-20, closer to 20 at least on the first set. Well… that didn’t happen. Again, ran out of gas was the most part, but as well it’s not a movement I do often so I found myself going slower, getting no rebound out of the hole (and the hole is MUCH deeper in this position — my butt winds up touching my heels, just to get my thighs parallel), and thinking more about form than trying to really power through some reps. I probably could have gotten more reps, but between it all… I stopped where I did.

Then the stiff-legs? Ha… that just peeded out. Certainly in part because of the additional squat work before it, but truly I ran out of gas. So I opted to just do some leg extensions and curls, and calf raises, and that was that.

All said tho, I certainly felt worked and beat when I left the gym. And that’s part of the goals, just to get in a lot of work to burn calories.

I dug it all tho. I’ll have to make some adjustments and adaptations, but I’m digging what I’m doing here. I may just stick with this for a while.

  • Squat
    • bar x 5
    • bar x 5
    • 115 x 5
    • 145 x 4
    • 170 x 3
    • 215 x 2
    • 245 x 1
    • 210 x 9 (AMRAP)
    • 210 x 5 (50%)
  • High-bar, close-stance squat
    • 135 x 8
    • 115 x 8
    • 115 x 8
    • 115 x 8
  • Deficit (1″) Stiff-Leg Deadlift
    • 245 x 6
    • 245 x 6
    • 245 x 3
  • Leg Extensions
    • 40 x 15
    • 45 x 12
    • 50 x 12
    • 40 x 16
  • Leg Curls (superset with the extensions)
    • 40 x 12
    • 45 x 8
    • 45 x 8
    • 35 x 8
  • Standing Calf Raises
    • 100 x 10
    • 100 x 10
    • 100 x 10
    • 100 x 10
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