Mobility Prep
18” Box Squats
45x10
95x5
135x5
185x5
225x21
Back Extensions
BWx10
BW+25x10
BW+45x10
Planks
BWx60 Seconds
BW+45x33 Seconds
Stretching
Comments: I know I need to get back on a better sleep
schedule. Been sleeping in but then leaving early to get to work to do stuff
before I start. Definitely feeling tired. Had some DOMS from training on
Tuesday. To be expected when doing reps and I have done nothing but walk for
three weeks. I had evening plans so I had to try and expedite this workout. AMT
felt good. Better than Tuesday. Heart rate was up to 153bpm. Managed to get
through the warm-up stuff without looking at my sheet so getting it figured
out. Much like last week, this workout was going to start intense and end
pretty easy. No heavy singles today. Reps and so squats. No squats for many
months and even then it was light or speed work with bands. So relatively light
for box squats. Only working up to 225lbs but for max reps I want to do. Box
was to be 1” above parallel. Since they got rid of the larger bumper plates, I’m
only able to adjust my box to squat to by 2” so I figured that I was already
below parallel on my regular box height of 16” so 18” should be the ticket.
Looking at the video after the fact (I was in a rush so just kept it rolling
the whole workout to save time) it might be at parallel for me with the 18”
box. Only rest working up was just whatever time it took to put on or take off
weights until I got to my working weight. I had asked if there was a set number
of reps I should stop at (like 50 for the rotary hip stuff) and I was told no.
So no idea how this would go. I was feeling a little fatiguing and breathing a
little just working up to 225lbs. I took a bit more rest after that was ready
as I knew this would be sucky. Wore a belt for this. Not my thick ratchet belt
as I felt that was going to be overkill and I’d probably get out of breath
before my lower back would fatigue. I had initially thought 30 reps but after
like 8 I knew better. It felt easy but it was exhausting. Left inner
thigh/hamstring felt weird in an odd way. Not sure what that was. I made a decision
that I needed to get at least 20 reps here. Other than bar or bodyweight, I’ve
not done this kind of reps on a set of squats. I then said let me do 21 and if
my form doesn’t feel crisp, call it there. Video says I still had more there
and power to spare. But I was sweating hard and breathing a bit after that. Had
quite the lower back pump going. Made the next few things afterwards harder
than they would be. Back extensions and planks felt good but man were my legs
and lower back fatigued. Again, I was not taking a lot of rest. Only rest was
taking down everything from the box squat setup and then it was back to back
sets to get the work done. I know that I’ll have DOMS from this tomorrow. I
also know that I’m going to need to be moving around tomorrow or I won’t be
able to get up on Saturday to train. Stretching was split up and I had to wait
until later to finish before bed. Recovery burritos and a relaxing evening to
end the day.
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