alright, it seems as though ill be using this thread more as a motivational thing and to track my own progress...
today's workout displayed some weaknesses, to say the least.
A. Box Squats
1 bar x 8 reps
2 135 x 8 reps
3 185 x 5 reps
4 225 x 5 reps
5 275 x 3 reps
6 315 x attempt! bottomed out!
B. Barbell step-ups
1 45 x 15 reps
2 55 x 15 reps
3 65 x 15 reps
4 75 x 15 reps
C. Leg Curls--life fitness, seated
1 145 x 10
2 160 x 10
3 175 x 10
4 175 x 6
D. Pinch Grip
1-2 10lb plates/hand x 36 slow mississippi's
2-2 10lb.... x 52 sec
3-2 10lb.... x 40 sec
weaknesses....legs! i was surprised to bottom out with the 315 attempt on the box squats, as i have squatted 345 before, and im probably wrong but i was expecting to handle more weight on the box squat than regular back squats.
also, i liked the step ups, never done them before, but i feel i should be using more weight, leg curls, the 3rd set with 175 felt really good, but it really took it out of me and the 6th rep of the 4th set was even a little on the shitty/cheat side. pinch grip i really just didnt like, and as far as the mississippi counting, like a dumbass i was nowhere near a clock with a second hand when i did it.
at the sake of measuring progression i will do the pinch grip again next week and the week after, but i am eager to switch to the heavy dumbell holds after that. i actually went with the pinch grip because its not something i would normally do, so maybe i just pointed out a mental weakness in admitting that i didnt like it...oh well, i want to progress, maybe this is what it takes.
thanks to anyone that chips in here in any way.
victor lustig-- thanks for response, and yea this is WS4SB, consisting of max effort upper body day, max lower, and an upper body rep day, which will be posted friday. i will post my workouts M/W/F until ive finished 3 weeks of this.
i will stick with the exercises, but i promise the weights will go up. also, i went with the weighted dips instead of some kind of barbell bench because dips are never something that ive focussed on or had as part of a regular routine.
also, if anyone is reading this (Ha!) that has done/and/or understands the upper body rep day for WS4SB i would love for someone to explain what i would do as far as doing 3 max rep sets for benching. i understand that i pick a weight and do 3 sets with as many reps as i can get with the weight, but i must have missed how to determine that weight. i think i saw 25% of 1RM somewhere...is this correct?
thanks to anyone/everyone