1/30 – Legs/Arms

Good workout despite my persistent, nagging cough that leaves me breathless. Hit 535 for a solid paused single, which is a PR. Paused 495 afterwards for a long pause (10s second count in my head). Skipped wide-stance squats and did deficit sldls and weighted 45-degree hypers using a barbell – these felt great. Finished with some light arm work.

ATG Squat:
185x12x1
225x5x1
315x5x1
405x3x1
495x3x1
535x1x1 (3-second pause, PR)
495x1x1 (10-second pause)

Deficit SLDLs (bar @ ankle height):
245x3x1
335x3x1
425x3x1

45-degree Hypers:
+115x12x1
+165x12x1
+215x12x1 (PR)
+165x12x1

Overhead DB Extensions:
50x20x1
60x20x1
70x20x1

Single-arm Cable Curls:
23x12x1
30x12x1
40x12x1

V-bar Cable Curls:
40x12x1
50x25x1
50x25x1

+ stretching

Duration: 90 minutes