Lower Body (PPL W3D3)

My energy was a bit low, so I felt just okay today. My previous best on leg press was 170x9, so in terms of weight progression it went well — but if 230kg felt this easy, it means I should have gotten here much sooner. Leg curls and leg extensions both felt decent, and I think more practice will take care of the rest. Stiff-leg deadlifts weren’t bad, but the weight was a bit low, and since my lower back tends to get injured easily, it felt more like technical practice than a hard effort. That kind of work is good and necessary, but the calf raises I did afterward felt completely wrong for me in that position, and I felt drained by the end. Crunches are also just one of those exercises where you get better with a lot of practice.

Overall it was fine, but there’s a bit of regret lingering. I’ll remember how this felt and push harder going forward.

Leg Press

target 3x5-9 | RIR 1

set	weight	reps
1	200 kg	9
2	220 kg	9
3	230 kg	9

Even the last set didn’t feel light by any means, but I moved pretty well through it — I can definitely start at 250kg next week.

Lying Leg Curl

target 4x8-12 | RIR 1

set	weight	reps
1	70 kg	11
2	70 kg	9
3	70 kg	9
4	70 kg	9

This is still an exercise I need a lot of practice with. In particular, using less lower back and contracting the hamstrings more forcefully seem to be key — maybe I should try pressing my thighs and lower abdomen firmly into the pad?

Single-Leg Leg Extension

target 2x8-12 | RIR 0

set	weight	reps
1	50 kg	12
2	65 kg	11

First time doing these unilaterally, and I started way too light. Things to work on: pressing my body into the pad much more firmly and fully contracting the muscle at the top for about a second.

Stiff-Leg Deadlift

target 2x8-12 | RIR 2

set	weight	reps
1	80 kg	8
2	80 kg	8

Did these with lighter weight and they went well. Today was fine, but deadlifts always put a little stress on my lower back, so I played it safe and didn’t push hard on either weight or reps.

Calf Raise

target 4x8-12 | RIR 0

set	weight	reps
1	48 kg	12
2	48 kg	12
3	48 kg	12
4	48 kg	12

Felt nothing at all. I’ll try doing these on the leg press machine next time.

Weighted Crunch

target 4x8-12 | RIR 0

set	weight	reps
1	5 kg	12
2	10 kg	12
3	10 kg	12
4	10 kg	12

First time doing this exercise. According to the program it was supposed to be done on a decline bench, but my gym doesn’t have one, so I just put my legs up on a flat bench instead. Needless to say, this one needs a whole lot of practice.