Most recent 1RM for Squat (8/4/12): 275 pounds
Squat PR to date (10/1/08): 345 pounds
Thigh Size: ~21.5 in. both legs
Hoping to get somewhere near my old max. Figured this would be a nice change of pace - I’m used to squat 2 or 3 times a week so this actually looks fun. Already did the 2 introduction weeks (although I missed some days thanks to work and finals). Moving forward…
Standard Exercise - Set X Rep X Weight format
Barely stretched, did a few leg swings and squats to get ready.
Warm Up: Bar X 5, 95 X 5, 135 X 3
Squat - 4 X 9 X 190 (The last two sets were harder so ended up taking a full 3 minutes rest before each one. Definitely noticing a little balance issue on the way up. Other than that, felt good)
DB Inclines - 8 X 65, 5 X 65, 6 X 65, 5 X 65 (Obviously my chest strength sucks. I figure I can just focus on my upper chest development during the next several weeks and make some progress there)
Pull Ups - 4 X 5 X BW (For these I wanted to really explode up and touch my chest to the bar as well as slowly coming down. I have done higher volume before but for the next several weeks I want to really work on getting better at my pull ups)
A quicker session then I expected but I won’t complain. Trying to keep rests between 2 to 3 minutes throughout the workout unless I really need more. Still not sure if I’ll do any upper body stuff on the 10x3 days; we’ll see. Going to go home, actually stretch and foam roll for about 20, then eat a steak or two with a bunch of rice and veggies after a nice long shower.