August 19, 2015
I have reached the end of my 12 week program so POB said I could do whatever I wanted till the next program is ready.
So I could have repeated the Volume component or I could have gone back and done the Intensity component.
In looking at both: The Volume is too much with the 10 rep stuff and knocks the shit out of me. But the Intensity only has 3 exercises a day and 4 reps and that felt to be to little.
So I decided to do the exercises of the Volume 2 component but cut the heavy exercises down to 5 reps.
It felt totally great.
I didn't feel nauseas and destroyed after. I felt very worked. I did weight I was happy with and now I'm hungry with an appetite sufficient to eat my rehab meal.
The 5x5 also allowed me to be more focused in my squat and practice what I learned at POB's about staying tight...taking in air at the right time....unracking....stepping back....orienting the weight....then commencing the rep.
My partner said they were the best reps he's ever seen me do!
So
PillarofBalance here's what we did:
Barbell Box Squat
135lbs x 10
185lbs x 10
225lbs x 5
275lbs x 5
335lbs x 1 set x 5 reps @ rpe 7
320lbs x 1 set x 5 reps @ rpe 7
315lbs x 3 sets x 5 reps @ rpe 7
I think these were PR's to stay in the 300's for all sets!
YES!!!!
Seated Ham Curls
60lbs x 1 set x 100 reps @ rpe 10 these were bloody!!!! PR on these!!!
45lbs x 1 set x 100 reps @ rpe 10
Leg Press
760lbs x 3 sets x 8 reps @ rpe 8 I think this was a PR!
Glute Bridges
175lbs x 3 sets x 5 reps x rpe 9 PR!!!
Seated Calf Raise
90lbs + Donkey x 4 sets x 30 reps @ rpe 10 30 is where I failed each time.
Stiff Legged Deads used these as a stretch
50lbs x 3 sets x 10 reps @ rpe 5 or lower
Decline Crunches
4 sets x 20 reps!
So....that's what I created. Hope its ok