CUT PHASE #2, WEEK #7
DAY #2 OF LEGS
the last 2 days the DOMS have been brutal. could hardly walk up and down stairs from Monday's leg day. I woke up this morning with a lot of soreness but not as intense as yesterday. I debated over whether I should skip legs today and push them to tomorrow. I printed out 2 workouts this morning, legs and chest/back. I brought my safety squat bar in the gym and racked it. I started my warmup with a set of 20 reps with just the bar and did a few sets of leg curls to warmup my hams. quads were already smoking. Put 95lbs on the bar and squatted for 15. the 155 for 20. Now I'm good to go and pumped to finish this squat session.
I did reduce the volume i would normally do by only doing squats and leg press. I did BLDL, but the quad involvement is not a big deal or limiting factor. I finished up with a HITT, which proved to be harder than the fucking squats. My quads were exhausted.
Last thing, I increased the weight on each set of squats by 5lbs from previous session. I think I will keep this format of 20,15,10,8,6 and keep increasing the weights each set. this way I am getting stronger across the wide rep range. periodically, I will do a maximum effort squat session just to provide some muscle confusion.
THURSDAY day #2 legs sets reps wt notes leg curls 4 12 90 warm up hams squats 6 20,15,10,8,6,6 155,175,195,215, 235,235 ss leg press 4 20 180 leg curls 4 12 90 1/14 BLDL 3 8 265, 265, 265 45 sec intraset rest ss standing calf raise 5 12 160 flex at top seated calf raise 5 12 70 aBS- SUPERMANS 3 F (25,12,8) HITT - 20 MINUTES