Week 2, Day 3 lower body volume
Decided to type this training log entry on my phone because I'm a masochist and I wanted to see if I could do it.
My goal for today's lower body volume workout was 5 sets of 10 in the highbar squat. After that I planned to do stiff legged deadlifts and thumbless shrugs. I didn't have a volume goal for SLDL's because I figured that fatigue from the squats would dictate what followed.
I was able to get 4 sets of 10 squats with 315. I started to feel a bit of a quad strain midway through the 4th set so I didn't do the 5th. My goal was to work to a point of fatigue and knocking on the door of a minor injury achieved my goal. I'm sure my leg will feel fine in a few days even though it's a bit sore right now.
It's mostly amazing to me how maladapted I am to even a relatively small amount of hypertrophy driven volume. Based on how this first block of hypertrophy driven volume work goes, I may repeat with another block since I suspect I'll just be getting to the point where I'll be able to coax some muscle growth out of this old body by the time I finish this 4 week block. It would be waste to move to a different training phase right when I'd be primed to actually benefit from continued volume work.
After squats I was able to do 4 sets of 8 with 315 in the stiff - legged deadlift. I felt strong and my lower back got a pretty serious pump from the squats followed by the deadlifts. I was also happy that I was able to increase my reps with 275 in the thumbless grip barbell shrugs.
Squats: 135×5×2 sets, 225×5, 315×10×4 sets
Stiff-legged deadlifts: 225×8, 315×8×4 sets
Thumbless grip barbell shrugs: 275×6, 275×5, 275×5