Control lower

Still exhausted from our trip to Toronto and late return. On Tuesday. Bloody old man!

Pause back squats
155lb x 4
165lb x 4
170lb x 4, 4
180lb x 4, 4

Pause deadlifts
195lb x 4, 4
210lb x 4

Barbell calf raises
135lb x 15
185lb x 15, 15

Control lower: Deloading

This is the start of a week of deloading, following two months of heavy weight work. I'm using approximately 60% of my projected 1RM, based on last Friday's assessment.

Pause back squats
135lb x 4
145lb x 4
150lb x 4, 4, 4, 4

Pause deadlifts
135lb x 4
150lb x 4, 4, 4, 4, 4

Standing calf raises
115lb x 10
135lb x 12, 12, 12

Leg raises
12, 12, 12

Cable crunches
40lb x 12, 12, 12

Control lower

Pause back squats
175lb x 4
185lb x 4
190lb x 4
200lb x 4, 4, 2+1

I failed pretty spectacularly with my last set. I got stuck in the hole attempting the third rep and had to bail, dropping the barbell noisily. Mitch helped me rack the bar, I rested a bit, then tried - successfully - for a third rep. I got stuck again attempting a fourth, but Mitch was spotting me and helped me back up. Ordinarily, I would have been disappointed at my failure, but this was a heavy routine, and a bit more ambitious than the last time I tried the same thing. At least I had the confidence to try, and also to try again after failing a rep.

Pause deadlifts
215lb x 4, 4
225lb x 4

Cable crunches
40lb x 12, 12, 12

I ran out of time because I'd spent so much time warming up and resting between squat sets. I was still tight from last week's heavy leg day with Mitch, so I really did need to warm up well.