Squat:
1x5@90lbs
1x5@105lbs
1x15@115
Assistance: Step-ups 5x10@BW, Back Extensions 3x10, Leg Press 5x10@220lbs
PM Workout
30"on 30" off x5@ 1:34.3/500m pace.
Starting fully Wendler's 5/3/1 today. The last set I went for the 1 rep max to see where it is I would be. Using the formula:
Weight x Reps x 0.0333 + Weight = Estimated 1RM
I came out with a 1RM of 165lbs...not very good for me. My legs felt like they still had A LOT to give but my back was feeling like it was enough. The last set of 15 wasn't really tough although I did get fatigued quicker than I would normally. It is to be expected after taking such a long time offI will continue the slow journey to health by just taking it easy and working my way back into it.
During the assistance work I really focused on engaging my hamstrings and glutes. I chose a step that is about 8inches below my hip and so my thighs are just past horizontal. The only other option was to either extreme of really low, or like I was trying to step-up 4 stairs at once. During the step-ups I just concentrated on the engagement of the back portion of my legs. I think this could stand some improvement. People tend to be more quad dominant when squatting and I want to be using my muscles to their fullest potential. It felt really good at the end and work was great with no real issues with the back.
Afternoon workout was quick, not very easy though. I wanted to really get my legs into the game with some explosive erg work. Averaged over 155m/30" with the last 2 sets getting 161m. It felt explosive and strong. I did get fatigued quickly though. It had nothing to do with the legs but rather my cardio. As I add in some more difficult PM workouts that will come around.
Tomorrow morning Tammy is lame-ing out on me so I will probably be going it alone. Bench press is up for tomorrow and I am not sure what I will be doing for the circuit piece.
Cheers!
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