Exerbabble for 9-25-6

After my double-workout on Saturday, I made sure to get a good night’s sleep Saturday and Sunday nights. I knew that’s all I needed.

HGM Phase II “Superset for Super Gains”, Workout XII (Lower)

Superset A
BB Squat: 5 @ 95 lbs; 12, 11, 10 @ 145 lbs (+0, +1, +2 reps)
Air Hump: 3×12 @ 40 lbs (+5 lbs)

Superset B
Good Morning: 12, 12, 12 @ 95 lbs (+0, +1, +1 reps)
Leg Press: 12, 12, 12 @ 350 lbs (+0, +1, +1 reps)

Superset C
Standing Calf Raise: 12, 11, 10 @ 360 lbs (+0, +1, +1 reps)
Reverse Crunch: 3×12 @ BW

current bodyweight: 156.8 lbs (+1 lb; weekly average of 156.4 lbs)

I’ve gotten rightfully frustrated with my squat. So I decided to try something different: Get angry. Eventually there reaches a point where you have to forget all the little shit. I know how to squat. No, it isn’t perfect, but tweaking my form won’t mean shit right now. All I focused on was staying tight and getting the bar back up as fast as possible. That’s been a problem, my speed would fade towards the end of the set, and so I’d “think” I wouldn’t be able to handle more.

So I started cursing at the bar. No more “one more rep if I feel like it”. Either that bar is going up, or I’m going down. There’s a reason guys make funny faces in the mirror. It’s meditative.

Had some crazy lactic acid build-up towards the end of the leg press. When I finished, I couldn’t help but exclaim, “…Oowwwwwwwwwww.” I had issues walking, and my lower back felt very sore. Back felt better after reverse crunches. Remember, the antagonist to an exercise has to relax.

I almost felt nausea when I started calf raises, though it went away quickly. Guess that means I was pushing myself harder than usual. Should go without saying, but I had issues walking upstairs after my workout.

Adjustments: I’m going to hit all 12’s for squat, or I’m going to hit failure trying. I can handle more weight. I just have to put a little heart into it. 145 isn’t suddenly going to feel light – until I start handling more weight. I [i]have[/i] squatted more than this, just not at this rep range. Good Mornings get bumped to 105. I’ll be conservative and do no more than 12/10/8. It may be just another ten lbs, but as we know, sometimes we get intimidated when we roll over to another triple digit. Bump Leg Press to 370. Expecting massive lactic acid burning.

I’m going to try holding a 5 lb dumbbell between my knees when I do reverse crunches. If I can’t do it, that’s okay, but I should at least try.