Awesome workout. I basically crawled into the gym today feeling tired, sore, and generally crappy. Warmups were horrid and weak feeling, but as I kept piling weight on the bar things got better and better. Things got so good that I ended up smoking my ATG squat PR twice, finally reaching a longstanding goal in the process with a 500 single. Reaching the goal today is extra-special to me since a year ago today I was released from the hospital for my blood clot issue. It’s ‘funny’ how the days you feel like crap are the days that you really explode and get the big PRs. It’s also ‘funny’ how I only do ATG squats heavy once every 3-4 months, and I set a PR every time despite never training them. I’ll take that, though. I took it easier on accessory work afterwards. The seated band hamstring curls are really great - you can push your knees in/out before every rep to hit your hamstring at different angles. That feels really great.
I also decided to weigh some of the rubber coated plates I use for deadlifting (and most other barbell lifts), and they weigh on average 45.5lbs instead of 45lbs. That may not seem like a lot, but when I used 14 of them for pulling my 685PR it really means I was pulling around 692! A deadlift PR without even pulling, sweet!
Warmups – 1 set of 30 for each movement:
Leg Extensions
Leg Curls
Pulldowns
BB Curls
Olympic (ATG) Squats:
135×10x1
225×3x1
315×3x1
365×1x1
405×1x1
455×1x1
475×1x1 (PR +5lbs)
500×1x1 (PR +30lbs, GOAL MET)
BB Shrugs:
405×10x1
495×10x1
585×10x1
495×10x1
405×20x1
Back Extensions:
200(stack)x15×3
Seated Band Hamstring Curls:
purples x15×1
purples x25×1 (PR)
purples x30×1 (PR)
Strict Standing DB Curls (palms up, no pronating):
40×12x5
+ stretching
Duration: 80 minutes
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