[allenkt]

Today was the dreaded 3 x 15 lower body day. One thing I'll add here is that I started using Power Drive (by Biotest) and that has seemed to help.

So I get to the gym early today because I wanted some time to rest between the workout and jiu-jitsu. And one note about the gym where I work out (Gold's), there is only one squat rack in the entire place (can you see where this is going?). They used to have two but in their infinite wisdom they replaced one with another Smith machine (they now have 3 of those). Anyway, I get there and a guy is doing shrugs in the squat rack. I was semi-ok with that because at least he was going heavy. But I started to get rather annoyed when 3 people, at different times, came up to him to have conversations. By the time he was done I was back to my regular time ....so much for getting there early. Oh well. More notes at the end.

30 seconds rest between exercises within supersets:

Squat 3 x 15 @ 150, 150, 150

Deadlift 3 x 15 @ 150, 150, 140 (this last rep set turned into 3 x 5 @ 140)

Bulgarian split squat 3 x 15 @ 60, 60, 60
Step-up 3 x 15 @ 60, 60, 50

Reverse crunch 3 x 15


Squats went pretty well but the deadlifts just killed me. My back started to get pretty sore and I had to rest 60 seconds before the last set. And even then I could only do 5 reps before I'd have to rest for about 10 seconds.

If you look at the weights on the split-squats and step-ups you'll see they are the same as last time. But the difference was the rest periods. Last time I was absolutely wiped out and ended up resting 2-3 minutes between exercises. The first set went fine today but for the last two, I ended up with 30 seconds rest between legs and 60 seconds between exercises. I'm sure not ideal, but I figured it was better than last time. And that's my goal....to always improve in some way over the last time.