2nd Mesocycle
Week 4 Mesocycle, Week 4 Volume Phase
Deadlift
365x3 @ 7
405x5 @ 8
455x8 @ 9.5 (PR)
365x5 @ 9
Front Squat
155x3
175x3
175x3
175x3
155x3
Split Squat
30x6
30x6
Russian Twists
90x5
90x5
70x8
Conditioning
400m sprint - 1:22
200m sprint
200m sprint
Notes
I've never pulled more than 5 reps over 455, so I'm obviously very pleased with tonight. Warming up I could tell the bar lacked pop. It wasn't slow, but just didn't feel great. This is day 3 of low carb after Monday's carb-up. Considering I'm in Week 4 of the volume phase, I knew I didn't have a bunch of heavy straight sets in me tonight. With the diet and program point in mind, I decided to just work up to one decent set of 5 and then back off for today. Mid-set I decided to just keep going.
That set pretty much destroyed me for the rest of the workout. I just got the shit done and got out of there.
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