Foam roll: IT bands, quads, Glutes, hams, calves, lower back
Warmups:
GHR
BW * 8, 8, 8
Pull ups
BW * 10, 10, 10
Lunges
BW * 10, 10, 10
Hydrants
each side 10 reps, 3 rounds
Program:
Squats
Bar * million
60kg * 10
102.5 * 10, 10, 10, 10, 37(PR)
Squats were alright. Felt a little tight in the right hip flexor, but nothing really serious. Weight was light so decided to test myself on the last set. The program states to leave a couple reps in the tank, so didn't go all out. My lower back was just about starting to give way, so I stopped. Quads were on fire though, but the funny thing is, despite the lactic acid pain, as long as you keep pushing, the quads will keep up. Thank god I didn't cramp up after. Finished the first 4 sets in about 2.5 songs (~7.5 mins?), and took a 3 min rest before the last set. I must have laid on the floor for 15 mins after though haha
GHR
2.5kg * 10, 10, 10, 10, 10
Yes it is a 2.5kg plate. Dat dere progressive overload and kaizen principle. HAHA Felt good though, hamstrings were cooperating yay! Rest time was about a min.
Good mornings
60 * 10, 10, 10
Tempo was 41X0. Rest time 1 min.
Leg curls
65 * 10, 10, 10
Tempo was 41X0. Rest time 1 min.
Leg Extensions
45 * 15, 15, 15
Tempo was 41X0. Rest time 1 min.
GHR abs
BW * 15, 15, 15
Rest time was 45s.
Since this week is relative light, I decided to play around with the tempos. Pretty killer! But good shit!
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