***Work related issues caused a rift in my 3day on 1 off plan. So I'm picking it back up today, finishing Day 15... then will adjust it to an every other day through the month of November plus add in some assistance lifts.
Also, don't know if it was directly caused by the stress experienced at work, or the wear & tear overuse of 3on 1off squats (probably both)... but lower back finally said "enough"...so, another reason to go to an every other day from here. Also, will be varying the intensity of the squats from workout to workout.
I also ate mostly junk during that time off... so this workout didn't feel so good.
Workout C (No. 3)
***I couldn't recall what my last sequence was when I got to gym, ended up doing this one, C.
95 warmup rep 4sec down deep (as usual), 2sec hold above parallel, then up
135 warmup rep
165 warmup rep
185 warmup rep
205 warmup rep
225 x 5, 5, 5, 5, 5
6410lbs BW excluded
***decided to see what 225 would do
135 pulldown machine warmup rep 2 sec hold at bottom, 4 sec eccentric
145 warmup rep
155 warmup rep
165 warmup rep
175 warmup rep
BW Pullups x 6, 6, 6, 3-2-2
5550lbs using BW as 191
***pullups doing better, tried to go 6, 6, 6, & 7 but didn't pan out completely. Want to hit that well before adding weight
Overhead Press 11m38sec
55 warmup rep 2 sec hold at top, 4 sec ecc, 2 sec hold at chin level
65 warmup rep
75 warmup rep
85 warmup rep
95 warmup rep
105 x 5, 5, 5, 5, 5
Total time - 36m04sec
Total volume - 14960 ---- 5.28 % increase
Vol/time - 414.79 lbs per min ---- 13.8% decrease (Back to No. 1 level)
Leg Raises 1x25
60 sec total shrug pullup hold.
10sec, 20sec, 15, 15
30 min walk treadmill