Exercise Log 11.8.14 (Squat & Bench Press Day)

Squat & Bench Press day, cycle 6.

High Bar Back Squat: This mesocycle is the first time I integrated this type of squat into my routine and I believe I set my training max too low, which today’s strength test definitely confirmed. Set 1) 5 reps @ 160lbs. Set 2) 3 reps @ 170lbs. Set 3) 2 reps @ 180lbs. Finally did my strength testing set for 5 reps @ 190lbs. I felt very good about this and tried for another lift of 1 rep @ 210lbs which I hit, to give me an idea of what I might want to increase it to. Thinking of making next mesocycle’s training max 220 which felt appropriate from today’s workout.

Close Grip Bench Press: I tried to change my posture a little and get more back to basics, and it helped (marginally). Set 1) 3 reps @ 155lbs. Set 2) 3 reps @ 165lbs (lost tightness so had to do this as a split set of 2 reps, then 1). Set 3) 3 reps @ 170lbs (performed as two singles, one failure and a final single). I will be doing more drop sets on my bench pressing days until I feel I’m making better progress, so.. Sets 4 & 5) 6 reps @ 135lbs.

Angled Leg Press / Calf Raises: 3 sets of 5 reps presses / 8 reps raises @ 360lbs.

Lunges (Dumbbell): 4 sets of 8 reps each leg @ 40lb (dumbbell pair)

Hamstring Curl Machine: 3 sets of 8 reps @ 125lbs.