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Don't feel good, think I over did it today ! Wife said that she wasn't feeling sore after our leg workouts so she felt it wasn't working, I decided to make her sore but it backfired, she would bottle out of the sets early and I did way more than I should have.
Leg Press ( Cluster set but holding the weight just short of lock-out for 10 secs between clusters )- 450 lbs, 3-3-3-3 etc to failure.
Hack squat ( Fairly slow reps but only coming up 2/3's of the way )90 lbs x 2 sets
Leg Extensions ( 100 ) 30/30/30
Leg Curls ( 110 ) 30/30/30 + 2 extra 30 sec neg reps.
Bulgarian split squats ( To failure then 10 sec 90 degree hold, drop dumbbell and to failure again ) x 1 set
Lateral raise( slow reps to failure ) superset with seated press( 90 )using 30/30/30- Failed to complete the seated presses
Seated press ( 80 ) 30/30/30
Front raises using free motion machine x 2 sets to failure
This cycle I am going to try something similar to big but boring while still doing 2 lifts a day 2 days a week. Took me right at an hour to complete today. I ate pretty bad yesterday and stayed up a little later than usual hanging out with friends before moving away in a couple weeks so the squats felt pretty weak, but everything else was fine. Today was:
Squats: 150x5 , 175x5 , 195x6 (definitely felt like I should have gotten more than 6, just felt weak)
135 x 10/10/10
Bench: 105x5 , 120x5 , 135x8
Press: 65 x 10/10/10
Chin-Ups: BW x 10/10/10
I supersetted the presses and chin ups and did rest pause to get to sets of 10 on these.
Ready to go lay in a hammock in the woods for the next 5 days starting tomorrow. Need it.
Pics of the hike:
How are you liking beyond 5/3/1 after a few weeks? It looks like a great program, I'm considering trying it after a few cycles of 2 days a week 5/3/1. Also, that hike looks awesome, and hope you get feeling better soon!