13/07/20
The last workout before we enter the “testing” phase of the program. The next A and B workouts will feature tests of my 1RMs, and Saturday morning will be measurement and mirror check-in day. Let’s see the workout report before we talk more, though:
Squat
20kgx10, 50x5
70x6
70x5
70x5
OHP (rep total still the same, but this happened last time so I’m planning to just keep grinding and wait until I get an increase).
37.5x9
37.5x6
37.5x5
Lateral raise (for the next training block, I might lighten up the weight and play around with positioning and form to target different parts of the shoulder.)
6.6x18
6.6x10
6.6x9
Deadlift
60x5, 75x3
100x6
Chins
5 (last rep dodgy), 3, 3, 3, 2
Pullovers (great stretch in the ribcage today, really pushed these hard)
14.3x21
14.3x14
14.3x13
Curls sup. w/ skullcrushers
24.5x10, 20.5x8
24.5x8, 20.5x8
24.5x7, 20.5x7
The plan for the next two workouts is to test my maxes for each lift. They won’t be all-out, balls-to-the-wall maxes where my eyeballs are falling out, but they will be heavy singles so I can judge my strength. Basically the plan is to warm up and then climb up the weights until I get my heavy single. After that, depending on how I feel on the day, and how much time I have, I’ll probably do my standard 3 sets with some lighter weight just to get some volume in. The second workout I’ll skip squats to be fresh for my deadlift attempt, and after the deadlift max I won’t be pulling any more sets.
On Saturday morning, the day after my second testing session, I’ll check in with the mirror first before taking my measurements in the same way and under the same conditions as when I started (since the mirror is subjective, and taking measurements before might skew my perception… ok, probably not, but hey it’s possible.)
After that, normal service will resume until the next testing phase (probably in another six weeks or so).
I will post all the relevant info here and link it up in my first post. I’m looking forward to this!