Good workout. Deloading my assistance work this week. Decided to do calf raises for the first time in about 2 years and my right calf (the clot leg) seized up immediately on my first set with 270. Very tight calves despite stretching them every night before bed – I will be sticking with these for a while as tight calves/ankles are not good.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Cable Pushdowns
Lat Pulldowns
Seated Ham Curls
Seated Leg Extensions
Bench Press:
135×20x1
155×18x1
185×10x1
225×8x1
285×1x1
325×1x4 (PR)
325×2x1
DE Wide-stance Box Squats (13” rock bottom box):
270×1x5
270×5x1
Close-grip Bench:
185×5x2
205×5x2
225×10x1
JM Press:
95×5x5
Ultra-Wide-grip BB Rows (hands 1” from collars, row to below navel):
225×5x1
245×5x1
295×5x1 (PR)
225×5x2
Standing Straight-arm Lat Pushdowns:
132×5x4
192×10x1 (PR)
Standing DB Curls:
50×10x1
Seated Calf Raise:
180×12x1
270×5x2
180×5x1
90×25x1
+ stretching + abs (5 sets of 20, standing cable crunches)
Duration: 90 minutes
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