Afternoon: Squats and Deads
Warmup: Mobility drills
1) Back Squat - 5 x 45, 5 x 85, 4 x 95, 3 x 115, 2 x 125, 1 x 130, 1 x 135, 1 x 145
2) Paused Back Squat - 2 x 5 x 105 (2 count pause at the bottom)
3) Deadlift (pronated grip) - 5 x 75, 4 x 95, 3 x 115, 2 x 135, 1 x 155, 1 x 165, 1 x 170, 3 x 3 x 135
4) Cable Leg Curl - 4 x 20 per leg x #9
Wore my new heart rate monitor the whole time, just to get used to it. Never went above 120 except during paused squats and back off DL sets. Figures.
Squats - felt good but light, which is the point. Squats were all down to parallel and then back up immediately, no real pause but no bounce either. Just down, stop, back up. The paused squats were fun but the hardest part, really. I'd rather do a heavy single than a lot of paused squats but they felt good.
Deads - been a long time since I did straight-bar DL. Felt good. It was nice to get so many sets above 135; I had to start the rest from the top. All of them felt light, even 170, but my goal is to get the most out of these weights so I can early pulling 3 plates again in the future.
Leg Curls - man, hard. Have to do these standing, one leg at a time, with a cuff and the cable stack. Only other option is the cuff while prone or a handle with my foot stuck in it. All sub-optimal, so I went with standing and a hard squeeze of the hamstrings. It's just assistance work anyway.
No abs today, didn't have time before my client. I really need to squat mondays if I can, because I can make more time and I will need it as the weights go up.
Peter V. Dell'Orto