BW - 201
Pause Squats - BarX10, 95X5
Squats -
125X5
145X4
165X3
185X2
205X1
215X1
225X1
Pause Squats - 185X3, 3
Deadlift -
135X5
165X5
195X4
225X3
265X2
285X1
295X1
305X1
255X3, 3
Leg Curls - 4 sets of 20+
Everything moved smooth and easy today. Deadlifting at these lower weights with max speed continue to leave my traps sore the next day or two.
That's Phase 1 done for lower body day. One interesting thing: the additional volume leading up to the singles is more fatiguing than I would have thought. On 5/3/1, 225 on Squats and 305 on deadlifts were noticeably faster and lighter than they are with this progression and were regularly done for reps of 5+. Then with Deadlifts coming after all the squatting, I'm getting another slight hit from fatigue. I'm not worried that I've over-programmed because I used my "everybday max" as dictated by the manual, but it's certainly enlightening. Next week, the back-off Pause Squat and most of the Deadlift weight take a small step back, so I look forward to seeing what those feel like.
Belated Meet Recap
3 days ago
2 comments:
Do you think the singles being more fatiguing has to do with the small increases in weight between. Them? On 5/3/1 you are hitting the sets and adding 10% to the bar, with 365 you are adding at most 5% and sometimes as little as 2%.
I expect it's the volume leading UP to the singles as much as the singles themselves. All the 5432 sets are around or above 50% of the everyday max, and that coupled with rests of less than 60 seconds seems to be doing the trick.
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