C1W3D2: 1/20/12

Was sick for a couple of days so had to catch up with the program and do Wednesday’s workout today.
Still feeling slightly icky but made myself go because I at least did not have a fever today.
Worked out after work and had around 6-7 hours of sleep plus around a 2 hour nap before work.
Workout went better than expected.
Wanted to get squats today and try to do the wave 3 overhead press tomorrow so I don’t miss any workouts this week.

One thing I did notice is really missing doing squats every session.
I may do some very light sets of squats as part of my warm-up just to keep in practice in my other lifts.

Pre-workout Warm-ups:
Foam Rolling
Static/Dynamic Stretches

Main Lift:


Warm-up Sets:
115 x 5
140 x 5
170 x 3

Work Sets:
200 x 3
225 x 3
255 x 5 (1RM = 297)

All the sets felt pretty easy enough to do today somehow.
There was a couple of reps I was not happy about though.
Think I need to drop the safety bar 1 notch down as it was messing me up.
(I believe I may have placed it higher than I normally do.)
Really feel like I am forgetting technique due to such a long lapse between squat sessions.
Rest time was from 2-3 minutes between sets.

Assistance Exercises:

BBB Squats: 140 x 10
GHR: BW x 8

BBB Squats: 130 x 10
GHR: BW x 8

BBB Squats: 115 x 10
GHR: BW x 6

BBB Squats: 100 x 10
GHR: BW x 8

BBB Squats: 85 x 10
GHR: BW x 7

Decided that for the BBB Squats I will superset it with GHR from now on and actually happy with it after today’s session.
First 2 sets of BBB Squats felt just right while the rest of them felt progressively lighter.
I even increased the weight’s on the first 4 sets a bit by a few percentages.
Goal for the GHR was to achieve 10 reps each then add weight progressively in time.
Rest between each superset of BBB Squat and GHR are 3 minutes each so I can catch my breath properly.
By the 3rd set my calves was starting to burn while doing the GHR which caused me to only get 6 reps.
By the 4th set my lower back and glutes were burning!
On the last set my right calf cramped up while attempting to do the 8th rep.
I must have looked like a retard at the gym trying to get rid of the cramp while trying to not hurt myself to get off the GHR machine lol.