verse of the day: Ps 25:1, "To Thee, O LORD, I lift my soul."
Today I have completed 16 weeks of contest prep, and I am 3 weeks 'til the date of the World Championships. I am on point to be my best. My waist is at 29 1/8", and it will be at 29 on contest day. The glutes are always the last stubborn thing to dial in, and they are getting close.
Today I changed my split up a little to make sure that everything is on schedule to train legs on Saturday a week from the show.
So, today was legs. They were still sore from Tuesday, so it was not the most intense ever, but it was pretty intense. Here's how it looked:
squat: 45-25; 95-25; 135-25; 225-25; 315-15
leg press: 540-25 (constant tension) + 5 (with a pause)
lying leg curl: 125-22; 170-7
alternate with walking lunge: 90-15,15
standing leg curl: 75-10, 50-10 (no rest)
smith machine calf raise: 180-25; 270-15; 360-10
seated leg curl: 140-12
calf press: 460-25,20
seated calf raise: 140-15,12+3
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