Yeah, buddy!!! Glad to see you hit your goal and be able to say it felt easy. I felt the same way when I ran the program about the second workout of the week. You build for so long and then hit your goals on the first workout of the final week and you kind of feel like “Why do the second one? I’m going to be fatigued so I’m not adding weight to the bar so what’s the point?”
I don’t think it’d be a bad thing to do a lighter workout or super low volume just to prime the body and then come back next week and try to hit a new OHP PR. You can do the same with whichever left you do second on leg day. The second lift definitely suffers after a max effort on the first lift.
Warmup: BW squats, BW lunges, stretches, Yoga flows but for about 20+ minutes
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Squat
5 @ 102,5 kg
4 @ 107,5 kg
3 @ 112,5 kg
2 @ 117,5 kg + belt
1 @ 122,5 kg + belt
Deadlift
5 @ 137,5 kg 2 x doh 3 x hook (grip slipped I’m sure I would have had 3 reps doh)
4 @ 145 kg straps
3 @ 152,5 kg straps
2 @ 157,5 kg belt x mix grip
1 @ 167,5 kg belt + mix grip (misloaded)
front squat
5 @ 65 kg
4 @ 70 kg
3 @ 75 kg
2 @ 80 kg + belt
1 @ 85 kg + belt
RDL All straps
5 @ 100 kg
4 @ 105 kg
3 @ 110 kg
2 @ 115 kg
1 @ 120 kg
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Done in an hour 10 minutes, 20+ minutes warmup + ramp to working weight of squats
Rest were about 2 minute between sets.
PR Squat, PR DL, PR Front Squat, PR RDL: 4 exercises 4 PR’s, life is good.
Videos tomorrow, about to head to work.
DL was supposed to be 165 kg but put a 2,5 kg one side and 5 kg the other… OHH WELL I’ll take it.
Squat and DL was moving well today.
Front squat and RDL were a littler harder than usual.
I haven’t missed a single rep of this program since I started it.
You don’t have to wait until next year. If the program has peaked you well then it might be better to do it sooner. There’s such a thing as peaking too early because after that “peak” in performance there’s a trough if you keep on training the same