Lemonade

SQUAT DAY

Warm Up:

Static and dynamic stretching.

I, T, Y Band Pull aparts.

Buffalo Bar Free Squat:

(Like the Cambered Bar, I'm not sure how much this weighs. Its definitely heavier than the standard 45lb bar, but I'm going to write everything as if they're the same.)

Bar x 10

Bar x 10

95 x 10

135 x 8

185 x 6

225 x 5

275 x 4

275 x 3

225 x 5

225 x 5

I had to drop the weight because I couldn't hit 275 to Joe's liking. I was bending too far forward on the way down and basically putting myself into a position where I has to Good Morning the weight back up. I knew I did this beforehand, but I guess I wasn't aware how big of a problem it was. When I dropped the weight Joe gave me plenty of verbal cues to "arch hard", harder in the hole than I do at the top. He said, and I definitely agree, that it isn't something I'm going to be able to correct in one workout.

We used the Buffalo Bar for the same reason that we used the Cambered Bar last week, Joe is recovering from shoulder issues he's developed as a result of powerlifting, and hasn't used a straight bar to squat in over a year. He was able to get his hands on the Buffalo Bar, though, which is a big improvement. I felt that the Buffalo Bar functioned similarly to a straight bar, as it basically is one, though it is thicker and seemed harder to hold on my back at times.

Speed Pulls:

We planned on doing them with a doubled up monster mini, but this was scrapped after we each did 135 x 1 and it proved to be a bit harder than was needed. So we went to straight weight.

135 x 1

225 x 1

315 x 1

405 x 1

455 x F x 2

Couldn't hit the 455, which is my PR. The 405 flew off the floor, but I think I may have been a little too worn out to get that PR again.

Reverse Hypers:

(We use 35lb plates because 45s are too large in size and will smash into your shins.)

Three 35s on each side x 8

x 8

x8

First time doing these. They were pretty rough and basically smashed my abs to the point where I wanted to throw up.

Circuit:

Gripper w/ 2 plates x 20

Cable Crunches @ 80/90/100lbs x 20

Decline Sit Ups w/ 16kg KB x 10

Ab Wheel x 20

3x through, no rest.

Neck Harness:

16kg KB x 30, 30

All in all this took about 2 hours. Then I drove home and immediately hit the streets.

Running:

2miles.

I felt incredibly weak after this run. Jell-o legs, a bit dizzy, and in need of a serious nap. I've been on a low carb diet all week, and decided that now was a good time for a refeed.

REFEEEEEEED

Chipotle Burrito Bowl w/

Rice and Black Beans

Double Steak

Corn Salsa

Green Tomatillo Salsa

Cheese and Lettuce

And two cup fulls of Mr. Pibb.

Felt like my stomach was going to asplode, I can't eat much right after I workout. Awesome.