Squats :
Set 1 - (front/close stance) - 95x10 (warmup)
Set 2 - (front/close stance) - 115x10 (warmup)
Set 3 - (front/close stance) - 145x10
Set 4 - (front/close stance) - 195x4 (failure on 5th attempt)
Set 5 - (front/close stance) - 225x1
Set 6 - (back/close stance) - 225x5 (warmup)
Set 7 - (back/close stance) - 315x5
Set 7b - (back/close stance) - 315x3 (just a little mental warmup set for the 405)
Set 8 - (back/close stance) - 405x2
Focused a lot on speed and depth again except for the 225 front and 405 back. (I think i'm physically capable of pushing past 405 on my back/wide stance squats ... just a mental thing now
)
Arm Day today ...
Preacher Curl EZBar SS w/ Dumbell Hammer Curl
Set 1 - 10reps @ 85 / 10reps @ 35 dumbells
Set 2 - 7reps @ 85 / 8reps @ 35
Set 3 - 6reps @ 85 / 6reps @ 35
Zottman Curls
Set 1 - 10r @ 25 dumbells
Set 2 - 9r @ 25
Set 3 - 7r @ 25
Set 4 - 7r @ 25
Set 5 - 5r @ 25
Cable EZBar Push Downs SS w/ Overhead Cable Rope Pulls
Sets 1-3 : 3/15 @ 100 ss w/ 3/15 @ 100 (kept these nice and low since these were the exercises the killed my elbow last time it all went really wrong ... got a nice burn and didn't injure myself, so i counted it as a win, despite being light)
Close Grip Bench
Sets 1-5 : 5x10 @ 135
I was pretty gassed after squats and bis. Tris may have suffered a tad. I was more focused on seeing the workout through than on the weight, honestly. I'm leaning more and more towards a non-squat deload week next week tho. I think it times out nicely too with my going back on the low carb eating routine last week. A week of squatting and cardio might just be the ticket for muscle and joint recovery and some fat loss.