▼ 1. 9/14/09 - Mon - SQUAT
Weight: 224 (after gym). Time: 2:00 (long).
Wearing Holter monitor, so I decided to go heavy. Nothing else to report on that front.
Overall, this felt good, but my lower back is destroyed and I feel like I still haven't adjusted to the new exercises.
• SSB box squats 65 (bar)x5x3, 155x5x2, 205x5, 245x5, 275x5x5 @ 9-10
These were so hard. I can't believe how heavy this feels. Carlos said it wasn't really squatting, it was more heavy core work. Dee said my form looked good though -- I wasn't rocking back and forth.
• Sumo deads w/ chain 135x5x3, 225x5x2, 275x3, 275+80x2 @ 6, 275+120x2x8 @ 7,
315+120x1 @ 8, 315+160x1 @ 8.5, 335+160x1 @ 9
Speed work. I really like the feel of the chains, except that having tons of chains in front of me makes locking out awkward/impossible.
For those of you who haven't read the RTS manual, the way this works is 8 sets of speed weight, followed by a heavy single. I definitely had more left in me, but I was feeling tired and satisfied so I called it.
• Pause squats w/ chain -
No time for these, feeling destroyed anyway, so I punted.
• Ab crunches BWx15x3
Tried to keep it light so abs don't get too sore.
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