Last week my “lower” day was pretty bad, so I had to auto-regulate down on this workout. I was glad I did. I felt like I got good work, but not wrecked. My lower back continues to be a little nagging on me, but I know that’s just from the workload – so this is good.

I pushed decently hard, but again not out to kill myself here. Not ideal for the 4th week of the cycle, but better to get some work than to kill myself and sacrifice the whole macrocycle.

One odd thing out of this? Heavy Skullcrushers give me one heck of a pump. My guess? I have to move slow, so it’s a lot of time-under-tension.

Anyways, that’s that.

RP Physique, Mesocycle 1.1, week 4

• High Bar Squat
  • bar x 10
  • 135 x 5
  • 185 x 3
  • 230 x 10
  • 230 x 10
  • 230 x 8
  • 230 x 6
• Front Squat
  • 160 x 10
  • 160 x 10
  • 160 x 8
  • 160 x 8
• Seated Leg Curl
  • 125 x 10
  • 125 x 10
  • 125 x 8
  • 125 x 7
• Stair Calves
  • 55 x 10
  • 55 x 10
  • 55 x 10
  • 55 x 10
  • 55 x 10
  • 55 x 10
  • 55 x 10
  • 55 x 8
• Skullcrushers
  • 50 x 10
  • 70 x 5
  • 100 x 8
  • 100 x 8
  • 100 x 8
  • 100 x 8
  • 100 x 6
  • 100 x 6
• Military Press
  • 125 x 8
  • 125 x 8
  • 125 x 8
  • 125 x 6
  • 125 x 6
  • 125 x 5