Dark_MadMax’s BodyBlog

 So today (not sat) was actual heavy back squat day. I am approaching 90% of 1 rm range (in fact it is over 90% if you consider my old 1 RM and even  new lowest target (305) )  so belt was used. It is amazing how much difference belt makes for lower back soreness and pain -  I didn’t feel anything  in lower back today. So it was great.

Anyway squat workout was 265(no belt ) and then 270,275×4 (belted) .Then I thought what the heck  - lets try 280×3. And I did it! even one rep more . So 280×4.  Did also walkouts with 315 (damn heavy) and 335 (F@CKTON!!)

To put this in perspective in November 305 crushed me and I barely stood up with 290 . 3 Times a week squatting definitely works.

Also did some bench negatives (235 ,240 target 3 reps, but only done 2 for last 2 sets) ) and heavy 2brd presses (220-230 for 4 reps)

I am so paranoid about squat and bench so it does make it very important to hit training targets and so far I was more or less successful.

That is 3d day of the week. Went pretty good I would say

box squat  235,245×5, 250×4

Couldn’t  do last rep on 250    . But 235 was freakishly explosive - first 3 went up flying. That is why I made 25 lbs jump (last week it was 225×5)

Bench- trying to get my pause fast (only 3 weeks left till virtualmeet) .I was so damn scared I wouldn’t be able to do today workout paused (if so it would seriously jeopardize my target paused weight).  I think i got in 2 quality pauses  on first and 2nd set. So 200×2x5 with first 2 rep paused. I got a spotter to give me press command on 2nd set so it was almost  like a comp . I would still probably give up 25-30 lbs from my touch and go but ohh well - should have started training pause earlier

 Deadlift 335×5,350×5 -pretty good. I would even say "easy" - though 2nd set made me seriously dizzy after 3d rep - I had stars flying around my head when I finished   Also did single sumo with 345 - to check whether my sumo improved.

In  other news I finally can touch my toes .Yeah it took me one whole year to do this flexibility "feat".  Well at least some progress cause I could swear I was going nowhere with stretching.

So monday was really hard .Mainly because last on last rep with last of squat (it was good set though - 265×5- new 5 rep PR)  I really beat down my lower back -and it was so bad fatigue was literally killing me till the end of the day (not pain really but just immense fatigue). 

 So well this is my light day and I decided that it will be free of heavy work so I removed front squats and did Dynamic Effort squats instead. Damn it felt so good -bar flew up ,I was warmed up and eager, felt great.  I did 8 sets instead of planned 5 and topped it with heavry 3 rep front squat (was easy too) . 

Next was a bit of a down (heavy mil press) supersetted with NG chins - had a little bit of headache on those. Mainly due to chins ( I already worked heavy rows on tuesday).  And the rest of workout was ok. Stretching was totally awesome . And on the way home I felt simply great- no fatigue, just satisfaction and increased energy levels. And no signs of lower back fatigue at all!

Totally great! Saturday- here I come!

Here is detailed workout breakdown:

DE day Thursday 2/14/2008
Squat (DE)  8×3 175,185×4x,195×3x3
Front Squat 1×3 3×185
Mil. Press (to chest) 4×5 105,115×2x,120×5
NH Chins 3×10 3×10
Leg Curls  3×5 105×8,135×3x5
Bench(+3 paused) 6×3 155×6x3 (185×3)
Prone Trap raises 3×10 10×3x10
Tric Pushdown 4×5 65,75,80×2x5
Zottman Curls 3×8 40×3x8