good

I completed (mostly) one whole week's worth of scheduled workouts last week. that's good. None of them were worth reporting much on because they mostly consisted of blowing toxins outta my tailpipe (although on Friday I unexpectedly knocked out my last set of bench press with 315lbs for seven) Yesterday, though, was punishment for sins I have yet to commit. I don't think I've done squats in around a month and I paid for it last night. I've gone back to the 5,3,1 program for squats and bench just to keep structure to it all. Last night my three working sets of squats went 365 x 5, 385 x 5, 405 x 5. that wasn't so bad and I probably had more on the last set, but I was trying to keep my form tight. Then I did 5 sets of 5 good mornings as fast as I could change the weight out. started with 135lbs and added 20lbs every set. The weight got a bit heavy at the end, but mostly I couldn't catch my breath and thought about puking. Moved on to front squats, again with very little rest between sets. Nothing will fry the quads like these. Love em. I set these up with a relatively close stance and always elevate the heels on some 35lbs plates or a 2x4. The key to getting something out of these besides bruised shoulders is super deep flexion. 3 sets of 10 and I was crying. I muddled through some calf raises, but nothing above my calves was really supporting body weight at this point. finished up with some ab rollers. It was a fun session and it put me back in the mood to lift again. Actually got up this morning and drug my sled down to the highway and back for some cardio. Now to just figure out how to stay motivated....

Oh hey, if anybody needs a gift idea for me a Monster Shot Loadable Sledge Hammer will do nicely!