L-R-B Squat Cycle Week 4

Another good belt less squat session. Got all my target reps, the hardest rep of the day was the last rep at 150kg. 165kg didn’t go up as fast as I thought it would but still a solid rep with more in the tank.

The pause squats didn’t feel too brutal either, so my body must be getting acclimatized. All in all, I think this week felt easier than last week which rocks!

The only downside was that I got an ear full from the missus when I got home, the reason being was that I was spending too long in gym. So next week, I will have to cut my rest periods a bit shorter to try and get home a bit earlier. Go figure though, back home by 8pm and not out on the beers like I could be on a Friday night?

Time will get tighter when the baby arrives late February, I am already thinking about a flexible 2 day a week training template, which can easily be adjusted to 1 day a week when required.

One other thing that is a bit worrying was one of the lads noticed on my 165kg squat that I am twisting or coming up faster on my left side. I know this is probably true as when I don’t put collars on the bar, the plates on the right hand side slide down a bit. Depending on who is in the gym next week, I will try to get someone to film my max squats, so I can see what I am doing wrong.

Squats – below parallel, no belt or wraps
20kg x 6
60kg x 3, 3, 3
80kg x 3, 3
100kg x 3, 3
120kg x 2
140kg x 1
165kg x 1
150kg x 3, 3

Pause squats –  3 count pause at bottom, below parallel, no belt or wraps
132.5kg x 5, 5

DB RDL’s
35kg x 8

RDL’s with 10kg plates for greater ROM
80kg x 6
100kg x 5
135kg x 8

Seated calf raise
50kg x 10, 10, 12, 10

Foam roll and stretch
20mins