Week 6: legs
10 minute warmup on Recumbent bike. 2.77 miles
Squat: 5x45, 5x135, 5x5x230
Leg Press: 5x5x655
Calf Raise: 5x5x140
Farmers Walk: 90lbs db's x 3 sets of 100 feet.
Notes: Decided to warm up with the bar weight as my first set, and 135 as my second. I found this to be better than 95/135 because I feel like I was able to really loosen up this way. Only went up 5lbs for squats and 25lbs for LP. I did this because I barely got through last week and didn't want to stall. Before I got to the gym today, I thought today was going to be the day I stalled and I even decided what I would do if I fail. However, as I got to the gym and told myself that no matter what, I wouldn't stall....and I prevailed! I am however glad I cut down the additional weight in half, because if I would have went up to the full amount I have been, I would have stalled for sure.
I wrote up a plan of what to do when I do stall on these exercises. I know that before long I will not be able to handle the volume as the weight goes up. Since my main goal is to move more weight, what I will do when I stall is switch to a 3x5 working set, but continue to do 5x5(2 warmups sets). After I stall, I will do this the following week at the same weight, but ONLY when a lift stalls. So if squats stall, but LP does not, I will continue to do 5x5 on LP till it does. At week 10, regardless of where I am, I will test my ORM's in the core 4, and then spend a week de-loading @ 60-65%. After that week, I figure out my 85% of my ORM, and re-start there doing the 3x5 working sets. I will try to keep the chins to 5x5 until I hit my goal of chin ups. I may also switch some of my lifts depending on how I feel. CGBP to Dips, Leg Press to Unilateral Leg Press, Seated to standing calf raises, etc etc.