Movin' On Up!

     Squat day is now on Tuesday. So now Tuesday is my favorite day of the week. Here's what got done tonight as we worked up to our one rep max:

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MAX SQUAT:

95lb x8

105lb x5

125lb x3

140lb x1

155lb x1

165lb x1

175lb x1

185lb x1

195lb x1

STANDING CALF RAISES:

( +45lb x10) 3x

SEATED HAMSTRING CURL:

(90lb x15) 3x

LEG EXTENSIONS:

(90lb x15)

INNER/OUTER THIGH:

*These were done 10 reps on low foot rest, and 10 on high foot rest

40lb x20 / 40lb x20

30lb x20 / 50lb x20

20lb x20 / 40lb x20

••••••••••

     Everything went really well tonight. I'm proud of getting up to 195lb. It wasn't perfect, but dammit, I'm counting it. I had a little pain on my left knee during the first set, but it went away and I'm having no issues. 

     Let's talk a minute about this program that we're doing. I found it online years ago, the first time I tried it. I don't remember exactly where I downloaded it from, but if you google Westside Barbell Conjugate method, you can find all sorts of downloadable templates. Basically, Mondays & Tuesdays will be max effort days for us. Mondays are upper body, so that will be all variations of bench. Tuesdays are lower body and that encompasses squats and variations as well as deads and variations. Thursdays and Fridays are dynamic effort days. Thursdays are for upper body and Fridays are lower.  Wednesday, Saturday & Sunday are off days or can be used for light mobility or general fitness work. Now, some of the suggested lifts require specialty bars which we simply don't have access to. In those cases we'll probably just sub in the basic lift. Everything else is straightforward and aimed squarely at building strength and mass. This isn't about defining each muscle but I guarantee you that the aesthetics will come if I keep at it. I'll never be a body builder, but there will definitely be noticeable muscle!

     I'm excited! I can't wait to see the physical changes and I can't wait to start feeling strong again. Onwards and upwards!