Anytime there is a, "week one and week two" for me my brain always settles into a really odd place. I have no expectation on week one other than, "this is gonna suck and you will be sore" followed by, "you better be able to beat what you did on week one come the next time around". This is good and bad as I always seem to play my cards safe on week one but then week two comes around and I put massive amounts of pressure on myself to do better and perform better.
Well, I'm a mental basket case and play my own mind games on myself, this two-week block was no different. I accomplished my weight goal by "beating myself", but could not get all prescribed sets and reps on week two which bothered me at first. I quickly was ok with it when I felt my left glute and hamstring feeling awful and nothing in my right, this let me know I was compensating badly (this will be brought up again in next post) and letting me know I'd have made it worse trying to go again, also pushing the verge of passing out in my attempts to try.
Day 1 – Lower
A. Stability ball Leg curl – 4x10: BW
B. Wide stance box squat – 4x8 w/ 3 count down, slight pause on box, use any specialty bar: WK1:405
Wk2: 3x8: 425
C. Leg press – 4x10. (each set should be increasing in weight. 4th set should be your hardest set. Immediately after the last set of 10, cut the weight in half and do a set to FAILURE!) full stack –
Wk1:175(35)
Wk2: same
A1) Bulgarian split squat – 3x10 each: 50
D2.
A2) Pullups – 3x4/4/4 (wide, neutral, underhand)
E. Leg raises – 3x15