Today was my 4th lifting day of the week and the first time in a long time that I've lifted for more than 3 days in a week and I am here to tell you that it was daunting at first. It felt odd to be back at the iron for a 4th day. I relied heavily on visualization and the results showed. I managed to hit a personal best in my squat, hitting 265 pounds for 6 sets of 4 repetitions. Let me explain to you exactly what I felt like as I approached this workout.
As I rolled into the gym I felt out of place because I knew I wouldn't be doing cardio, but would be doing my lifting yet again. I was focused on the fact that it was the 4th day this week for me, something that hasn't happened in close to a year (I used to lift 5 days a week in the past).
The very first scheduled exercise was the squat. The squat rack is all the way in the back corner of my gym, so I strolled back that direction. I stopped at the water fountain to fill up my 24 ounce bottle with water. I started reviewing my workout log and considered what weight I should attempt today. I noticed that I'd done 250 pounds on a previous (similar) workout format, so I immediately thought of doing 255 pounds today.
I got to the squat rack and loaded the bar with my warm up weight of 135 pounds. I attached my Manta Ray to the bar and did my warm ups. I got nice and deep and it felt wonderful. When my warm ups were done I began to load up 255 pounds. At the last minute I thought “Push yourself harder, you can do more” and so I added more weight to total 265 pounds.
I stepped under the bar and positioned the weight on my traps. I stood up and my first thought was “Damn, this is heavy!” I descended into my squat and was able to get all the way down and pushed hard to drive back to the top of the movement. 1 rep was completed. I found myself on the way down again and then back up. 2 reps completed. This was followed by 3 reps and then 4 reps. I re-racked the bar. I had just beaten my previous personal best by 15 pounds!
I finished 5 more sets just like this. It was a total rush to push that weight. I actually feel now like I could have done more and next time I work that exercise I'm aiming for 280 pounds. The next time you see me do a 6 sets of 4 reps workout with squats, look for that 280 pound number or higher because I'm conquering that 300 pound barrier very soon!
|Week Begins 2/10/2008|
|M1 *||5:30 a.m.||3:30 a.m.||3:30 a.m.||3:30 a.m.||3:30 a.m.||3:30 a.m.||5:30 a.m.|
|M2 *||8:30 a.m.||6:30 a.m.||6:30 a.m.||6:30 a.m.||6:30 a.m.||6:30 a.m.||8:30 a.m.|
|M3 *||11:30 a.m.||9:30 a.m.||9:30 a.m.||9:30 a.m.||9:30 a.m.||9:30 a.m.||11:30 a.m.|
|M4 *||2:30 p.m.||12:30 p.m.||12:30 p.m.||12:30 p.m.||12:30 p.m.||12:30 p.m.||2:30 p.m.|
|M5 *||5:30 p.m.||3:30 p.m.||3:30 p.m.||3:30 p.m.||3:30 p.m.||3:30 p.m.||5:30 p.m.|
|M6 *||7:30 p.m.||6:30 p.m.||6:30 p.m.||6:30 p.m.||6:30 p.m.||6:30 p.m.||7:30 p.m.|
|Water *||194 oz||220 oz||194 oz||220 oz||220 oz||200 oz|
|Post-workout nutrition *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Pre-sleep nutrition *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Cals within 5% (+/-) *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Mission 2 Total Complete||118||133||147||162||177||192|
|Mission 2 Total Possible||120||135||150||165||180||195|
|* = Counts towards total|
|Mission 2: Day 13 of 100|
|Meal/Training Plan: Real-time accountability|
|Day 13: February 15, 2008|
|5:30 a.m.||Meal 1: Protein shake and oatmeal (2x portion) and 3 glasses of water|
|5:30 a.m.||Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs|
|6:00 a.m.||Workout: Lifting and 6 glasses of water|
|6:30 a.m.||Supplements: Protein shake, BCAAs, glutamine|
|8:30 a.m.||Meal 2: Chicken breast, oatmeal (2x portion), large salad and 3 glasses of water|
|11:30 a.m.||Meal 3: Chicken breast, large salad, oatmeal (2x portion) and large salad and 3 glasses of water|
|2:30 p.m.||Meal 4: Chicken breast, oatmeal (2x portion) and large salad, 10 baby carrots and 3 glasses of water|
|5:30 p.m.||Meal 5: Chicken breast, oatmeal (2x portion) and large salad, brocolli and 3 glasses of water|
|7:30 p.m.||Meal 6: Chicken breast, oatmeal (2x portion), large salad and 3 glasses of water|
|8:30 p.m.||Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water|
I am still working on my good mornings and my Bulgarian split squats, but I managed to move up the weight by 20 pounds today and still maintain excellent form.
|Exercise||Set 1||Set 2||Set 3||Set 4||Set 5||Set 6|
|Heels-raised back squat, 1-1/4||265 x 4||265 x 4||265 x 4||265 x 4||265 x 4||265 x 4|
|Bulgarian split deadlift||85 x 4||85 x 4||85 x 4||85 x 4||85 x 4||85 x 4|
|Split good morning||85 x 4||85 x 4||85 x 4||85 x 4||85 x 4||85 x 4|
I also did my Flatten Your Abs Level 1 workout today.
Until tomorrow…GET BACK TO LIFTING!