March 25, 2013 – Speed Squat Day

Legs really sore now. Did foam rolling after stretching at home, did some more when I woke up this morning and will probably do it again tonight. Stairs and sitting down have been my nemesis all day haha.

Dynamic Warm-ups

Squats
45x10
95x5
135x5
185x3
225x3
265x1
305x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3

Reverse Band Squats w/AB's (-125lbs)
355x2
410x2

Front Squats
95x3
145x3
195x3
245x5
255x5
265x5
275x5
290x5

Barbell Hip Thrusts
335x12
335x12
335x12
335x12

Band Leg Curls
Smalls+Minisx12
Smalls+Minisx12
Smalls+Minisx12

Kettlebell Swings
44x20
44x20
44x20

25 Minutes of Stretching

Comments: Lifted at the new crossfit place. Small little area for just the biggins to lift. Lots of deep squatting today. I had put down for 10x2 but I was stupid and did 8x3. Close enough I guess haha. I felt immediate soreness in my quads about halfway through those sets so I knew I was in for a long night. Taking the squats as deep as I can. Reverse bands weren't meant to be hard, just more fast lifting with more weight. First set was easy, second felt like I actually had stuff on my back. Legs were twitching by this point but still had more punishment. Plan on paper was 5x5 on front squats with 245lbs. That was too easy (I rarely feel awesome on these) so I kept adding 10lbs each set. Last set of five would tie my best set of five (haven't tried for more than 3 reps for a while) so I just put on the cookies on top of it just to make me happy. Still solid, felt good for more. Next time. Took a bit of time to set up the hip thrusts. Haven't done them in a long while and I never really did them for higher reps. Pain was immediate on the hips but I got used to it. Hamstrings really hate these after a while. Fatigue gets to them haha. Did some leg curls with bands (legs and hips were just dead) and then did some kettlebell swings before calling it a night.