NROL: HYPERTROPHY 1 B
Day 4 - April 12, 2008
Weight: 183 (-2lbs)
Straight Sets with 90 sec rests
Squat
warm up
1 x 10 x 45
1 x 10 x 95
1 x 5 x 135
The real deal
1 x 5 x 175
1 x 5 x 185
1 x 5 x 195
1 x 5 x 205 (+ 20 lbs PR)
1 x 4 x 205
Deadlift
warm up
1 x 8 x 95
The real deal
1 x 5 x 135
1 x 5 x 155
1 x 5 x 175 (+ 40lbs PR)
1 x 3 x 185 (PR, but bad form not I'm not counting it as a PR. I felt my back rounding a little, so I stopped, and dropped the weight down to 135.)
1 x 10 x 135
Superset with full 90 sec rests
Bulgarian Split Squat
1 x 5 x 50
4 x 5 x 60
Step Up (higher than knee level)
1 x 5 x 50
4 x 5 x 60
Straight set with 60 sec rest
Hanging Bent Leg Raises (Hanging Knee raises?)
3 x 15
Notes:
Today felt great. Before today, I never tried above 185 on the squat, so it felt great to put up 205. And if memory serves me correctly, I've never tried more than 135 on deadlifts, so I had a great PR there as well with 175 with good form. Up until recently, I never did deadlifts, so I am still being careful with them. I really like how they are a challenging lift that really requires focus.
Those BSS and Step up splits are brutal. I was breathing hard and sweating like crazy by the end. I am dreading the 3 x 15s with 30 second rests. I am going to have a lot of trouble doing that with just body weight.
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