THURSDAY
Pause Squat: 250x2x6
Press 1.5: 145x5x4
Floating Deadlifts: 330x3x3
I felt like hot garbage at the start of this workout due to Tuesday's 3x5 rack pulls, but I felt a lot better after a few warm up sets. Motion is lotion!
NUTRITION/ BODY COMP CHECK IN
BW: 209
Waist: 35.75"
Macros: (215/435/71) (p/c/f)
The overall goal is to gain 0.5-1.0 LBS per week. I don't care what I look like as long as I'm getting stronger, but my waist has to stay below 38" for the Navy. I'll probably start a little cut when the waist approaches 37", but that's a ways away.
THURSDAY
Pause Squat: 250x2x6
Press 1.5: 145x5x4
Floating Deadlifts: 330x3x3
I felt like hot garbage at the start of this workout due to Tuesday's 3x5 rack pulls, but I felt a lot better after a few warm up sets. Motion is lotion!
SATURDAY
Squat: 315x2x2 PR (definite form breakdown but still acceptable)
Bench: 245x3x2 PR (smokeshow)
Deadlift: 400x3 PR (shitshow)
Yeah Buddy! Big milestones today!
Squat: I would like for my chin to stay down and my hips to go an inch deeper.
LATER THAT DAY...
There was penance!
I find 45/45 to be the ideal work/rest ratio. It typically takes me about 45 seconds to complete a balls-to-the-wall set of five on the squat, so this workout helps a lot with recovery between sets on the following week. Also, the iron gods look favorably upon it!
Thanks man! Finally seeing 3 plates on the squat was satisfying as hell for about 5 minutes; until the desire for 4 set in...
THURSDAY
Pin Squat: 250x2x6 (It's time to rewrite The Divine Comedy. I found another circle of hell.)
Bench: 220x5x4
Floating Deadlift: 330x3x3 (These are tough, but my back feels amazing afterwards.)
Pin Squat
Floating Deadlift