Eleven photos I took of my beloved dogs at work today.
Eleven different Christmas songs I heard while commuting.
Eleven times I squatted 165 pounds this morning!
Let's get over what an ugly word squatted is, and I'll just say it again.
Back squat 165 x 11.
I'm on the 2nd week of my first mesocycle of Wendler's 5/3/1. So, we've moved on from 5 reps, to 3 reps. I warmed up with 75x8 and 95x5, then got right into the work sets. Remember, these work sets are based off of my 1RM and Wendler's 5/3/1 programming percentages.
120 x 3
145 x 3
165 x 3+ (on this last set, you're just supposed to go balls to the wall and get as many reps as you can, at least 3).
Balls to the wall I did, at 11. I could have kept going, but, to follow the rhythm of the tempo, I stopped at 11. I was starting to pause (rest) a little too long at the top before descending again.
I feel them quads-a-growing! Let's look at the glorious squat, shall we?
Back squat in slippers!
But this might be the most epic back squat I've ever seen.
Get down with your back squat, country girl!
2 rounds of:
10 power snatch
10 overhead squats
10 front squats
10 back squats
10 push press
10 push jerk
10 split jerk
10 hang cleans
10 power cleans
Load up the bar to 65# and have fun!
15 toe to bar
15 knee to elbow
max effort unbroken pullups: 26
3x10 hanging leg raises
3 x 10 weighted situps, 25#
To make sure this doesn't happen tonight:
15 minutes on the Stairmill at Level 10, flush out all of that lactic build up junky poo.
Did you brace yourself and squat today?
If not, shout out why you didn't!