Decided to switch my usual routine now that my rest week is over. I will be doing 5x5's (basically 5 sets of 5 reps at 85% of my maximum weight - you can read more here: http://www.bodybuilding.com/fun/sclark70.htm) for the next 6-8 weeks on several of my core exercises. The emphasis of this kind of routine is strength. I'll never done this routine before so we'll see how this goes! Today went fairly well with the exception of my DL's. I was toast by the end of them and completely failed on my finally set. I bummer on many levels, but I'm sure I'll come back stronger next week!
machine leg press
Set 1, 180 lb for 15 reps warmup
Set 2, 180 lb for 15 reps warmup
Set 3, 480 lb for 5 reps 5x5's
Set 4, 480 lb for 5 reps 5x5's
Set 5, 480 lb for 5 reps 5x5's
Set 6, 480 lb for 5 reps 5x5's
Set 7, 480 lb for 15 reps 5x5's
Set 8, 480 lb for 15 reps 5x5's
barbell squat
Set 1, 165 lb for 5 reps 5x5's
Set 2, 165 lb for 5 reps 5x5's
Set 3, 165 lb for 5 reps 5x5's
Set 4, 165 lb for 5 reps 5x5's
Set 5, 165 lb for 5 reps 5x5's
romanian deadlift
Set 1, 185 lb for 5 reps 5x5's
Set 2, 185 lb for 5 reps 5x5's
Set 3, 185 lb for 5 reps 5x5's
Set 4, 185 lb for 4 reps 5x5's
Set 5, 185 lb for 0 reps 5x5's (total failure)
machine leg extension
Set 1, 80 lb for 12 reps
Set 2, 90 lb for 12 reps
Set 3, 90 lb for 11 reps
machine leg curl
Set 1, 60 lb for 10 reps
Set 2, 60 lb for 9 reps
Set 3, 60 lb for 9 reps
calf raise
Set 1, 210 lb for 15 reps
Set 2, 210 lb for 15 reps
Set 3, 210 lb for 15 reps
Set 4, 210 lb for 15 reps