Day 12
1 cap 7 am 1 cap @ 4. Gym @ 5pm.
Today was actually supposed to be back/shoulders hypertrophy day but I was bummed over this whole shoulder thing. I decided to do a heavy squat day to gauge where my lower body strength is at. I obviously know the chance of any bench pr's right now isn't in the cards.
10 minute jog/walk
Empty bar x 25
135 x 15
225 x 8
275 x 5
325 x 3
375 x 1
415 x 1
465 x 1
475 x 1
475 x 1
The 475 was a new PR for me! Holy crap that was heavy! I've hit 465 a little while back just barely. 465 was easier this time. The first time @ 475 I squatted to a 18 in. box with no spotter but did have safety bars. It was shaky due to the box being there. Sat down fully on the box and exploded back up without much grinding. No bad break in form. After that a good spotter showed up so I decided to give it another go without the box. I didn't get as low. Probably tops of quads were 3-4 inches above parallel. This one was much harder without the box to brace on. I almost sank but the spotter gave me a boost and I grinded it out. It's wasnt a pretty powerlifting squat by any means but I feel pretty good about it. Can't wait to see if I can get it lower and maybe up a few more lbs. I needed something to feel good about after the crappy chest days I've been having. I thing I'm gonna test out my deadlift in a few days. Unfortunately this program doesn't utilize any deadlifts, only straight legs. After that I was crapoed out. Did a few burnout sets of standing calf raises at 135 and then called it a day.
Oh yeah, I used heavy duty slingshot knee wraps from 325 on up and rested five minutes between attempts. I double belted when I didn't have a spotter. I need to invest in a good belt. Right now I just use the gym belts which aren't that great. I have a very long torso so most belts are too skinny, so I stack two. That's all for now. Tomorrow is gonna be back hypertrophy since I skipped it today.