I think the only thing I don’t like about Mondays is the accessory work in my training program. There is just something about this day’s accessory work that fills me with a sense of dread as I walk into the gym. This is not how I feel about the accessory work on my other training days. Today was my fourth week with this program, and I still feel the same. By the time I finish my high bar squats, close grip bench, and front squats, I’m exhausted and muscles are quivering. This morning was no exception. I didn’t mind the main lifts, but I had to dig deep to find perseverance to complete the accessories.
1. high bar squats (2-0x0)
warm up: 45 lbs x 10, 95 x 6, 135 x 4
main event: 160 x 6, 160 x 6, 160 x 6, 160 x 6
The first working set felt off. I realized that I hadn’t put my belt on, and it felt as if my stance was a touch wider than normal. The second set felt somewhat better with the belt and better stance but still a bit tough. The final two sets felt the best; however, I did get a random discomfort/ache in my left leg below the knee.
2. close grip bench press (2-0x0)
warm up: 45 lbs x 10, 65 x 6, 85 x 6, 100 x 3
main event: 110 x 4, 110 x 4, 110 x 4, 110 x 4
This felt tougher than last week even though I did the same weight for the same number of reps and sets.
3. front squats (3-1×0)
75 lbs x 12, 75 x 10, 75 x 8, 75 x 8
4a. walking lunges
70 lbs x 12, 70 x 10, 70 x 10
4b. dumbbell rows
35 lbs x 10, 35 x 10, 35 x 7
x 40 seconds, x 30 seconds, x 27 seconds
4d. dumbbell rear delts
12 lbs x 12, 12 x 12, 12 x 10