Exercise Log 1.2.15 (Deadlift & Squat Day)

Deadlift & Squat day, cycle 1 of mesocycle 6. New Year, new plan! Made some real big program changes so we’ll see how it works out. This workout was particularly good, felt a little more intense than normal.

Deadlift: 1) Miscalculated my first set (was supposed to be 3 @ 270 but plated 260) so added another rep, 4 @ 260lbs. Sets 2 through 4) 3 @ 285lbs. Set 5) 3 @ 300lbs. Set 6) 3 @ 310lbs.

Squat: Miscalculated my numbers again so added a set. Bad at math apparently. 4 sets 6 @ 160lbs.

I want to make a quick note that since using the variable INOL as explained in my mesocycle 5 review, I’ve noticed that when I do need to make on the fly changes it’s easy to keep the intensity levels similar. It’s not foolproof, but it’s nice to have something objective to tell me where to go. I used these calculations extensively on my accessories today.

Lateral Pulldowns: 4 sets of 6 reps @ 150lbs.

Seated Rows: 3 sets of 8 reps @ 150lbs.

1-Armed Rows: 4 sets of 5 ea. @ 70lbs.

+2 mile treadmill run. My speed has suffered due to lack of races to train for, but I’ve been trying this cycle to have short runs just to get on track.