10 weeks out - 1165lb total - bad training week

Not a good training week but there are some highlights. Good news is I went back to regular weights on squats and the quad pain didn’t get any worse, in fact it’s a little better. Also the fatigue singles are great. Despite bad conditions I’m happy with the RPE 7 singles.

The training conditions got so bad that I started skipping accessories this week. Day 2 and 4 were started at midnight so by the end of the workout I was barely functioning. This was probably the worst sleep week I’ve had. Day 3 I caught up on sleep debt.

The big thing this week is I threw away the reverse nordics for good and went the leg extension route. I work at a gym every day so I have access to one even on rest days so I ended up doing leg extensions every single day this week. It gave instant relief, but I think it’s just cause I’m moving the joint. I never got sore which means I wasn’t going very intense. For someone that has never done leg extensions I would expect soreness after what I thought was pushing myself.

Anyway, these leg extensions overall improved the quad and knee pain I was having and work great as a warmup if logistically possibly for me.
https://youtu.be/TuOScM78JW4?si=jo86a7HsfWlCuzJf

Day 1
Squat 4x5@305* @sub4
Bench Press 4x7@205* @5.5
Hammer Curls 4x11@RPE4-5

5hrs

Day 2
Deadlift 4x5@395* @sub0
Tempo Bench Press 4x3@RPE4-5* 175lbs
Triceps Extensions 3x10@RPE4-5
Dumbbell Row 4x10@RPE4-5

6hrs, 12 am workout, skipped accesories

Day 3
Squat 4x3@325* @5
1x1@RPE7* 377lbs @7
Reverse Nordics 1 Sets @X
Bench Press 1x1@RPE7* 265lbs @6.5
4x3@235* @5.5
Hammer Curls 4x10@RPE4-5

10hrs

Day 4
Conventional Deadlift 4x3@430* @sub4
1x1@RPE7* 525lbs @7
Bench Press 4x5@220* @5
Triceps Extension 3x10@RPE4-5 
Pullups 4 Sets to RPE8 (add weight to keep in 8-12 rep range). 

7 hrs, 12 am workout, skipped triceps

Видео 10 weeks out - 1165lb total - bad training week канала Gregor Grigorian