Week 4 Day 4 Squats and deload is over

On the road with work the last two days which destroyed any chance of getting a workout in but such is life. So those two days where rest days and today was my last day doing the deload. Lots of warm up today till my body felt gtg thru the full range of motion of a squat. 

Finished my last set of squats going slightly heavier than what was programmed. Decided to drive some blood into my quads by doing supersets of front squats and then walking lunges immediately afterwards. Nothing outrageous for weight or to failure. That sparked the fire in the legs and from their I finished up with hyperextensions.

Tomorrow I start the next round which will be balls to the wall. Time to crank up the intensity and push myself mentally and physically further in the next three weeks. At the same time striving to keep myself in check and not push too hard. Something I love about this program, it helps to keep me dialed in and on the track of progress. I'd rather my squat go up 10 lbs in one month than it go up 25 lbs but I injure myself..

I've read alot of books and articles, guess what the common theme is for progress, slow and steady wins the race. When you look at strength training the basics came from the past and the past holds valuable clues. Many of their programs where boring with a capital B, but in the end they worked. Todays successful programs like 5/3/1 take those lessons learned and apply them with slight twists. 

Interesting article from Jim Wendler on bodybuilding and 5/3/1.

https://jimwendler.com/blogs/jimwendler-com/101075206-5-3-1-and-bodybuilding

2.5 lbs is progress remember that gym rats!!!

Day 4

Squat warm up bar x 10 3 sets, 95 x 10, 135 x 10, 185 x 10

work sets 225 x 5, 245 x 5, 265 x 5

Front squat supersetted with walking lunges ( ten lbs in each hand)

135 x 10 3 sets, walking lunges 20 paces 3 sets

Hyperextensions BW x 10, holding 20 lbs x 10 3 sets

Air dyne lung buster 4 mins shot me now...