C4W2D1: Turn Up The Volume

Some days you’ll walk into the gym with the mindset that things are just not going to go your way: you had a shitty day at work, you missed a meal or ate something that wasn’t in diet, some jackass cut you off, you slept awful the night before… And as you warm up and stretch you say to yourself “well this is gonna suck.”

And surprisingly you have a KICK-ASS day on the gym.

275

Today was that day. I slept awful the night before, pounded a bunch of shitty food and thought the numbers from programming looked intimidating. But as soon as I started warm-up sets for pause squats I knew big things were going to happen…

C4W2D1

2 COUNT PAUSE SQUAT
95×5
135×5
185×3
210×1
235×5 @RPE5
250×5 @RPE6.5
260 275×5 (PR) @RPE8.5
255×5,5 (felt too light)
260×5,5,5

2 COUNT PAUSE BENCHPRESS
75×5
125×5
170×3
195×1
225×5 @RPE6
235×5 @RPE8
250×4 @RPE10
230×5,5,5
235×5
255×6 Slingshot
275×4 Slingshot
295×2 Slingshot

INCLINE BENCHPRESS
45×5
95×5
135×3
145×7
155×7
165×7,7
175×5

An enormous PR for pause squat!!! I couldn’t believe how light and easy the weights were feeling! As I was getting into the heavier warm up sets I knew that it was going to be a good day. As proud as I was for that all of the volume associated with the squats stole the thunder from my pause bench. The original programmed top set called for 245×5 but I really wanted that rounded out 250×5 which would have been a PR. Got 4 just fine but on the fifth rep I got stuck halfway up and was gassed. I’m taking this all in stride though considering last week I hit 260×3 competition style and then just this week I hit 250×4 for an even longer delayed pause?!?! I’m fine with that! The programming for next week will tell me I need to lower my expectations since I “failed” the lift by not getting the prescribed amount of reps but I think I may go after 255 if its there! Only time will tell!

– DJ

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