Week 4 - Heavy Weight Acclimation day 4
Squat
Today’s my birthday! 18 years old now. I get the cool perks, of paying taxes, and legally being able to watch 18+ movies. Also i can buy beer and weed… (I’m dutch so thats why the weed thing was included.)
Won’t do those things, since i don’t like drinking, and i dislike smoking. Happy birthday to me!
My present to myself? Some heavy squats. (For me!)
Warm up:
Stretching/band work/pulldowns
Just the bar for 20 reps
- 40KG x 5
- 60KG x 5
- 70KG x 5
- 80KG x 5
- 100KG x 1
Main sets:
- Squats 112,5KG x 3
- Squats 117,5KG x 2
Deadlift Warmup
- Legg swings Both for the abductors and hamstrings.
- 60KG x 5
- 90KG x 5
- 100kg x 2
- 110kg x 1
Main Sets:
video of the heaviest set:
Bench portion of the workout.
Warm up with just the bar
50KG for some sets And some shoulder dislocations
Main sets:
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Benchpress: 68KG x 3
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Benchpress: 68KG x 3
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Benchpress: 68KG x 3
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Incline benchpress 40kg x 12
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Incline benchpress 40kg x 12
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Incline benchpress 40kg x 12
I suck at incline benchpress. I never did them until i started this program… Think if i re run this bench program, ill do shoulder press or something else instead.
Isolation/accesory’s
- Cable crunch 3 x 8 Super set w/ Tricep pushdown 3 x20 (this was convenient.)
- Pec deck 3 x20
- Split squats 3x8
- And the obligatory 3 sets of 8 bicep curls to ease the elbow. (My elbow loves these!)
Just recently i realised, I’ll pretty soon have to find a new gym. Ill litteraly have this gym’s weight maxed out. They only have 3 sets of 20kg’ plates. Wich means, on deadlift, i now have to use smaller plates to even put on more then 140Kg.
Also, since the barbell they used for tbar rows broke, they now use one of the other barbells for that, meaning there’s only 2 propper barbells available, And on a day like this where i’m squatting, then deadlifting,then benching, etc… I’ pretty much use the barbell the entire workout… And if my brother comes with me It’s even worse!
Anyways,
Next week is the “test week” of this program. I have to squat 120kg x 1-4 and deadlift 132,5kg x 1-4 I’m positive i can hit 4 on both, Meaning i can increase my 1rm’s by 1,09!