squats
bar x 10
95 x 7
155 x 5
205 x 5
245 x 3
270 x 1
290 x 1
300 x 5
300 x 3
300 x 3
front squats
185 x 5
195 x 5
205 x 3
215 x 3
RDLs
185 x 10
225 x 8
225 x 8
super set with
db lunges - 2 x's 50lbs
3s x 10r
db curls - otherwise I'm getting no bicep work
5 sets of 10
notes
Last weeks squats were 300 x 3, 2, 2, so 7 reps in 3 sets. this week was 5, 3, 3, so I finally got a 5 rep at 300 and had 11 reps in 3 sets. next week I'll go for 305 for 5s.
middle of back is a little sore today and I'm not sure why, could be sloppy RDLs but I sorta think its the bed. I got around 8.5-9hrs last night which is sorta high for mid week for me.
Current supplements=
Creatine, Aminos around lunch time, HMB with every meal, pre-workout, goat weed pre-workout.
Adding an extra meal per day of greek yogurt. no fat and 27-35g of protein with the peanut butter powder mixed in (low fat, high protein.
I seem to be adding more lean mass than body fat. I haven't taken any measurements but shirts are tighter in arms and shoulders and slacks are tighter in the quads and butt.
This is basically all virgin territory for me. I've never 5 repped anything in the 300lb range+ before. so any thing up from here is 100% PR's. My current training split is:
monday squats + leg accessories
tuesday press + upper body accessory
weds rest (which feels fantastic)
thursday volume squats + accessory
friday press + accessory
this new routine is really working great for me. my workouts seem to be way more intense and the recovery is treating me well. I'm chasing a two x's bodyweight squat which right now would be 350-360lbs. I also want to start deadlifting from blocks again soon. I might try thursday after squats.
thanks! things are finally in a Linear direction for the first time in years!