PHUL Weight Training, Week 4 Round Up

Very late for this update, it's technically very early Monday morning right now... oh well.

This week was decent at the gym, I had some days where I made gains and others where I didn't. I keep trying to improve my squat form, but it's very difficult for me to get as low on the squat as I want to, it just seems like my body won't move that far down. Maybe it's old age? I don't know.

Anyway, no major soreness or pain this week, so that's a plus. I could use a few weeks without any major injuries.

I'm quite stalled out on a few exercises, like the Leg Extension and Curls, but I am getting very close to completing all my reps there. I should be able to knock one or two of them down in the upcoming week.

This week also marks the first week I missed my Bench Press sets. This is interesting to me because I have to do Bench without a spotter, so maybe I am being a little cautious as I managed a 5-5-4-4-4 on my sets due to being scared about not being able to get the 5th rep up.

Deadlift is interesting - I really ratched up my intensity on this exercise. I was only doing 1 set of 5 reps previously on StrongLifts, but now I am doing a solid 5x5 on it. I'm almost back to my 100 kg Deadlift weight and at more reps. I should get there in a few weeks no problem.

So, generally speaking things are going about as well as I could hope. I have probably another month, maybe two, of being able to do such a hard core work out before I am likely back to work (I'm looking for a new job, my current contract is ending). This means that I'll probably switch back to the Strong Lifts program for a bit since it's quite a bit faster to do than this one.

Day 1 (Power Upper)	Day 2 (Power Lower)
Exercise Sets Bench Press 5x5 @ 62.5 kg Overhead Press 5x5 @ 42.5 kg Row 5x5 @ 60 kg Incline Dumbell Press 4x10 @ 17.5 kg Lat Pulldown 4x10 @ 50 kg Barbell Curl 4x10 @ 25 kg Skull Crusher 4x10 @ 22.5 kg	Exercise Sets Squat 5x5 @ 77.5 kg Deadlift 5x5 @ 90 kg Leg Press 5x15 @ 80 kg Leg Curl 4x10 @ 39 kg Calf Press 4x10 @ 60 kg
Day 4 (Hypertrophy Upper)	Day 5 (Hypertrophy Lower)
Exercise Sets Incline Bench 4x12 @ 32.5 kg Dumbell Fly 4x12 @ 15 kg Cable Row 4x12 @ 30 kg One Arm Row 4x12 @ 22.5 kg Lateral Dumbell 4x12 @ 7.5 kg Incline Dumbell Curl 4x12 @ 7.5 kg Cable Triceps 4x12 @ 35 kg	Exercise Sets Squat 4x12 @ 65 kg Barbell Lunge 4x12 @ 27.5 kg Leg Extension 4x15 @ 45 kg Leg Curl 4x15 @ 39 kg Calf Raise 4x12 @ 52.5 kg Calf Press 4x12 @ 52.5 kg