Today was tough but rewarding. My body felt noticeably lighter!
Summary
- Leg Press
- Leg Curl
- Single-Leg Extension
- Stiff-Leg Deadlift
- Calf Raise (Smith Machine)
- Weighted Crunch
Stiff-Leg Deadlift
PR target 2x8-12 | RIR 2
| set | weight | reps |
|---|---|---|
| 1 | 90 kg | 10 |
| 2 | 90 kg | 10 |
Leg Press
target 3x5-9 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 245 kg | 8 |
| 2 | 245 kg | 7 |
| 3 | 245 kg | 7 |
Went well. No major issues and I squeezed out every last rep.
Calf Raise (Smith Machine)
PR target 4x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 175 kg | 12 |
| 2 | 175 kg | 12 |
| 3 | 175 kg | 12 |
| 4 | 175 kg | 12 |
Went well.
Leg Curl
PR target 4x8-12 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 97.52 kg | 12 |
| 2 | 97.52 kg | 12 |
| 3 | 97.52 kg | 11 |
| 4 | 97.52 kg | 10 |
The machine was essentially broken up until the start of my third set, so I wasn’t able to adjust the calf pad position properly — yet it actually felt slightly easier than usual despite the awkward form. After finishing the third set I finally got it adjusted, so sets 3 and 4 were done as normal.
Single-Leg Extension
target 2x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 40 kg | 12 |
| 2 | 65.8 kg | 8 |
Went pretty well.
Weighted Crunch
target 4x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 5 kg | 15 |
| 2 | 10 kg | 12 |
| 3 | 15 kg | 12 |
| 4 | 20 kg | 12 |
It was tough, but I held on through every last rep and I’m satisfied.
Happy lifting!
Went well overall. The downsides are that I’m extending my knees a bit too early, and I seem to be using my arms too much when pulling the bar instead of driving through my back and shoulders — but I’m satisfied that my fundamental form is solid and I got in a good number of reps. To correct my form, the basics need to be in good shape before I can fine-tune the finer details.