September 05, 2011
Leg Day today. Felt good at the beginning. Hit a pr. Then crashed. Need more pre/peri workout nutrition. Also, probably due to me not getting enough calories/carbs the days previous to this one.
20 Minute walk through a tornado to get to the rec center. Nothing like pouring rain and freezing winds cutting into your face to get you pumped up for a workout.
Squat
135 x 5
225 x 5
230 x 5
235 x 5
240 x 5 (pr. felt awesome.)
Reverse DB Lunge From Deficit
55 x 8
55 x 8
55 x 8
Deadlift (wanted to make up for not deadlifting on friday… so… tired…)
135 x 5
225 x 5 (ground it out)
Woodchoppers
80 x 8
90 x 8
90 x 8
I was really, really happy with my squatting performance but I was just so tired afterwards that I was unable to finish my post-fatiguing exercises. I think this is due to a lack of pre-workout and peri-workout nutrition since I basically crashed after the lunges.
Note—Squatted 225 x 5 on August 09, 2011. Squatted 240 x 5 on September 05, 2011. 15 lb increase over ~30 days. Keep progress on par for 4 more months and should be squatting between 280-300 for reps by December which should lead to a 330-360 lb 1RM squat which lines up with my goals for the end of this year.
FUCK. YEAH.
Edit: Plan of attack for gains in strength—
Say, bench:
Week 1:
135 x 5
155 x 5
165 x 5
170 x 5
170 x 5
Week 2:
140 x 5
160 x 5
170 x 5
175 x 5
Week 3
140 x 5
160 x 5
170 x 5
175 x 5
175 x 5
Week 4
145 x 5
165 x 5
175 x 5
180 x 5
Simple? Yes. Common sense? Yes, but not to me. This should lead to a 10lb increase in bench progression per month (assuming I can continue to progress at this rate [should not be difficult considering my newbie status]). Benching 210 for reps come December? Oh yes.