Exercise Log 10.24.14 (Squat & Bench Press Day)

Workout back in the home gym, workouts just feel better here, not sure why. Squat & Bench Press day, cycle 4.

High Bar Back Squat: Set 1) 4 reps @ 160lbs. Set 2) 4 reps @ 160lbs. Set 3) 4 reps @ 170lbs. Speed work (doubles @ 60%): 8 sets 2 reps @ 120lbs (3 extra sets than the program requires).

Decline Close Grip Bench Press: Set 1) 3 reps @ 155lbs. Set 2) 3 reps @ 155lbs. Set 3) 2 reps @ 165lbs. Speed work (doubles @ 60%): 5 reps @ 115lbs (2 extra sets than the program requires).

Due to the speed work feeling good and going past the program’s requirements, I’m going to up what the program asks for. Just makes sense.

Leg Press / Calf Raises: 4 sets of 10 reps presses / 12 reps raises @ 270lbs.

Prowler Sled: 4 sets up/down the hall with 90lbs loaded on the sled, moderate pace. Felt good, definitely winded even doing not much weight on the sled.

Tire Flips: 2 sets 8 flips of the large tire they have (I don’t recall how much it weights but it’s one of those comically oversized tires that’s around 5′ tall when stood up on end).

Glute Raises: Was waiting for other equipment, needed to work on my butt thunder. 3 sets 10 reps each leg @ 150lbs.

Stiff Legged Deadlifts (Standing): Did SDL’s from a standing deadlift position, tried to touch the bar to the ground each rep but did not feel comfortable going down the last inch, my biggest priority is keeping good form. Felt great, but pinned Good Mornings at a lower weight felt like better hamstring activation for whatever reason. I will definitely use this as an alternate. 4 sets 8 reps @ 135lbs.