Saturday, March 27, 2010

Squat Day!

I changed up my training splits a bit today to more of a traditional ME/DE split. Today was ME Lower day, and I squatted for real for the first time in almost 3 months. It went really well- so well that I broke the rules and tried an extra single and failed :) Still, it felt great, plus I got to watch my wife PR her deadlift at 325!

A1. Squat

The warmup sets were devised by my wife, following Dave Tate's school of warming up

3 x 5 x 45#
2 x 3 x 105#
3 x 155#
3 x 195#
3 x 225#
1 x 275#
1 x 305#
1 x 325#
1 x 350# This felt really easy. Like, TOO easy, so I rested up and went for...
0 x 365# That's what I get for breaking the warmup rules.

All in all, I am 50# away from my goal of 400# for this year. No complaints there.

B1. 18" Deadlift

5 x 135#
3 x 225#
3 x 315#
12 x 405# (3,3,3,2,1)

C1. Seated Machine Row

5 x 90#
3 x 180#
3 x 230#
24 x 270# (6,6,5,4,3)

C2. Front Squat Hold
4 x 315# (20s, 30s, 30s, 30s)

Farmer Walk (50 ft)

1 x (175# per hand) x 50ft
1 x (175# per hand) x 15ft My left quad cramped up here and I called it a day

Overall, it was a good training session. My wrist flared up and got a bit inflamed towards the end, but it's feeling a lot better than a month ago.