A Comedy of Errors

Lifted today at the Colorado University Rec Center. This was rad, because they had a lot of stuff I don't usually get to use.

FRIDAY - DEADLIFT DAY

DL

89 x 5

133 x 5

177 x 5

199 x 3

265 x 5

300 x 5

285 x 5

You might notice that these weights look weird. I used the olympic lifting platform they had in their weight room, so I also had to use the bumper plates. They were in kgs, and I really fucked up my math. The set with 300 I thought was 255 or so, but when I noticed how heavy it seemed, I re-added the weights and realized how bad I am at math. 285 was supposed to be my 5+ set, but I didn't bother with the + this workout.

Trap Bar DL

135x10

225x10

225x10

275x10

I'm assuming the bar was 45 lbs. This was a bit different. Definitely involved my quads some more. It was weird having the weight out to my sides, but I liked it.

They also had a GHR at this gym, which I was really psyched to finally get to use. Unfortunately, I've never watched anyone actually perform a GHR, so the movement I ended up doing was actually a back raise. I knew I had to be doing it wrong, since it seemed much easier than Drew had told me it would be.

Back Raise

7 sets of 10

I did get a wicked low back pump though.

Box Jump

Penis Height Box x 10 x 2

Belly Button Height Box x Fail

I got one foot up, but it wasn't meant to be.

Hanging Leg Raise

15

Wrist Roller

4 sets w/10 lbs

1 set w/15 lbs

At this point, I had left Teresa walking alone on the treadmill for about an hour and a half, so I shut it down for the day. Shoulda done more ab stuff, but didn't really feel like it anyway. I'm on fucking vacation.

If It Is To Be, It Is Up To You

This was the slogan of the Genesis Health Club in Salina, Kansas where I got my lift on today.

THURSDAY - MILITARY PRESS DAY

MP

45x10

65x5

80x5

95x3

100x5

120x5

135x5+ (5)

Chins

10 sets of 5 (PR)

Reached my first chinup goal. Next is 5 sets of 10

Dips

12

12

12

12

14

DB Rows

90x10

This place had DBs that went up to 120, which surprised me. I tried to row that, but it wasn't happening. I did the one set with the 90s, then quit cause I felt like absolute asshole. I spent the whole workout with my heart beating out of my chest, being short of breath, and feeling like vomiting. This is entirely due to this dumb fucking energy drink that Drew got me, which I drank a quarter of before I lifted. Never fucking again.

What you do here, men, makes you extraordinary.

Today I went to the rec center gym to 1) get my deload lift in, and 2) go swimming because I'm tired of having my balls sit in a swamp of disgusting.

I had a plan going in that I would do 30 BB thrusters at 95, 115, and 135 each, going for time. Started out alright, but quickly found that I don't have the wrist flexibility to rack the weight on my shoulders for the front squat if I want them in close enough for the press. I tried to gut it out and got about halfway through with all my weights, but my wrist started feeling pretty shitty so I cut that short and spent the rest of the time dicking around.

Did some DB thrusters but by then my wrist was having some trouble stabilizing the weight so after a couple sets cut that out. Switched to seated DB overhead press which worked alright, got 3 sets of 10x65.

Mixing in with that I did some dips, and a little wrist stretching and rehab. Prob. most effective was grabbing a small 2 pound medball with my fingertips and rotating my wrist.

I'm also planning on submitting an entry for this month's Now You Try competition, so I did 4 or 5 sets of 10-12 pull-ups. I focused on dropping all the way down while trying to keep my shoulders tight, hoping to avoid bringing back my old shoulder injury which was mostly successful. Right now the number to beat is 21 in 2 minutes, which I think I should be able to do.

Clayton and I were talking the other day about how slow our squats were, and I've been doing some plyo coaching at St. X so I decided to go to the pool and throw together a little plyo leg workout.

Started with 3 sets of 10 underwater pushes against the wall, trying to max distance. That's a little high volume for plyo work, but I got ok rest swimming back between and getting reset, and my distances were pretty consistent through the sets. Also some old asshole with long hair and a bald spot kept walking/pushing his ugly wife in circles around the section with their faces uncomfortably close the whole time, so I'd have to wait for them to get out of my way.

I moved to the 4 1/2' section (to get away from the ugg couple and decrease resistance) and did a few sets of vertical jumps (though I stayed in the pool). I really want to try to jump out of a pool now, I'm p. sure I can do it.

After that I did a set of alternating single leg squat jumps, then went back and did another set of underwater pushes.

I probably looked like an idiot for most of this, but I give zero fucks. My legs actually feel pretty tired now, so I'll count it as a successful experiment.

While in the pool I also stretched a bit and relaxed, then hit the whirlpool and sauna.

Title is from the speech the head football coach gave the players the other day. Holy shit I wish I would've not been a bitch, got huge, and played football when in high school.

Break the Chain

MONDAY - SQUAT DAY

5/3/1 Cycle 4, Week 1

Squat

135x5

155x5

185x3

200x5

235x5

265x1+ (11)

Lunges - 60 lbs dbs + 1 chain

10/leg

10

6

6

6

GMs

185x6x3

Sean better get his work in this week.

Cry Havoc

WEDNESDAY - BENCH DAY

Bench

75 x 5

95 x 5

115 x 3

145 x 5

165 x 3

185 x 1+ (5)

Inverted Row (feet on bench)

BW x 10 x 7

BW x 12 x 3

I was able to do 50 of these with added weight last week, but this week I was having trouble touching my chest on my final reps, even on my first sets, so I left them unweighted.

Pushup (Neutral Grip)

20

20

20

20

17

Face Pull

70 x 10

80 x 6

60 x 15

70 x 12

The floor of my garage is slippery, and it becomes difficult to brace myself as the weight goes up on this, so I had trouble finding a weight that was heavy enough, where I could still balance myself.

Tate Press

40 x 8

40 x 8

Pull after every push. The uge.

This next week is supposed to be my deload week, but since I will be on vacation soon, I am skipping it and beginning my next cycle and splitting the first week up over the next two weeks. The net result will still be a reduction in net load and volume, so I don't think it will really matter.

"When you are born, you are set forth to die. The fact that you live or don't live between these two dates depends solely upon your own will, opportunities and desires. The weight exerciser, of course, indicates that he chooses to live." Joseph Curtis Hise

This quote is rad, as is the blog I stole it from.

I AM THE LORD YOUR GOD

KNEEL BEFORE ME AND PRAY

TUESDAY - DEADLIFT DAY

Deadlift

135x5

165x5

195x3

245x5

280x3

310x1+ (5)

365x1 (PR)

I obviously wasn't supposed to go for a PR today, but 365 was the weight from Sean's last set, and when I went to unload the bar, I wondered like any man with testosterone coursing through his veins, whether or not I could pick it up, so I tried. I was also interested in whether or not I could get it, since I have dutifully been adding 10 pounds to my working max each cycle, as Wendler says to do in 5/3/1, and 365 happened to be the weight my deadlift numbers were based on for this cycle. Turns out I actually have gotten stronger.

RDL

205x10x5

Lunges

60x10/sidex3

Ab Fallouts

BWx5x3

Our rings are homemade, and are not really adjustable. They hang a lot lower than the blast straps in this video, so at full extension, one's torso would only make about a 15 degree angle with the floor. This is tough, and I could only barely get to full extension on 1 or 2 reps. My entire last set was basically garbage.

Standing Cable Crunches

80x10x5

Plank w/feet in rings

1:00 x 2

Our Only Hope

IS VENGEANCE!

100th post.

MP/BENCH DAY

Warm Up:

Band Pull Aparts: I's, T's, Y's x 20 x 3

Static Stretching

Military Press:

45 x 10

45 x 10

65 x 8

85 x 5

95 x 5

95 x 5

115 x 3

135 x 2 -> 95 x 12 (quick drop set)

Pullups: (I found a dip/pullup belt amongst a box of stuff at Lexen)

Bodyweight x 10

+25 x 5

+25 x 5

+35 x 5

+45 x 5

+65 x 1

+80 x 1

+90 x 1

Btw, those are real pullups. All the way up, all the way down. No half rep, kicking my legs bullshit.

DB Bench:
55 x 15

60 x 15

65 x 10

Chest Supported Row: Using a monster mini band wrapped around the bar.

1 plate x 1o

2 plates x 10

2 plates x 10

The idea here is that you're maintaining tension at the top of the lift, which is a point on the CSR where the weight seems to taper off. So now you've got tension where before you didn't, at the most crucial part of the lift.

CSR w/ Monster Mini

JM Press:

95 x 8

115 x 8

135 x 6

Gripper:

2 plates x 30 +20 second hold

2 plates & 2 quarters x 10 +20 second hold

2 plates & 2 quarters x 10 +20 second hold

Cable Crunch:

90 x 15

100 x 10

100 x 10

Tomorrow will be my first day of Bjj/MMA since I've come back. I'm not exactly sure on how I'm going to organize my training / lifting schedule, so for now it's going to be a haphazard roll with the punches kind of thing until I get accustomed to the new routines. Probably going to a 3 day a week lifting routine, one lower body day, one upper body day , and one strongman/athletic day. We'll see.

But Life Goes On

I will be the one who won.

SATURDAY - SQUAT DAY

Squat

135x5

155x5

185x3

225x3

255x3

285x1+ (6)

We both spent all day doing yard work, were beat, didn't even and had no desire to do lunges. Somehow we decided that Prowler pushes would be a better alternative.

Each trip was ~40 yards, alternating between low and high handles

Empty Sprints x 2 trips

+90 x 4 trips

+190 x 2 trips

Then we dragged it like a sled, facing forwards

+100 x 4 trips

It took me about two hours after this to stop tasting bile in my throat. I felt like dying.

SUNDAY - MILITARY PRESS DAY

MP

45x10x2

60x5

75x5

95x3

115x5

130x3

145x1+ (4)

Pullups

+30x3

+20x3x4

BWx5x5

Added weight, and did fewer total reps, 'cause I felt like it.

Dips

12

12

12

12

10

Lat Pulldowns

100x10

100x10

110x10

110x7

100x12

These were all done very slow and controlled. I concentrated on keeping my chest up, initiating the movement with my lats, and pulling my shoulder blades down and together.

Seated DB Cleans

22x12

22x12

I tried my best to do them like in the video, but I don't have a moustache that awesome.

Sandbag Complex

Row

Clean

Front Squat

Push Press

Back Squat

Good Morning

3 times through. I just did a BB complex, but w/our 80 lbs sandbag. It sorta worked, in that it wore me out, but some of these movements don't really lend themselves to being done with a sandbag.

Likeness of Vanity

SQUAT DAY

Warm Up:

Foam roll and static stretching.

Sled Drag:

3 plates with 5lb spacers x 6 trips up and down the parking lot

Cambered Bar Box Squat:

Bar x 10

Bar x 10

95 x 10

135 x 8

135 x 8

185 x 8

225 x 3

225 x 3

275 x 1 (Thought I'd triple this, but it wasn't going to happen today)

225 x 3

245 x 3

Safety Squat Bar Deadlifts:

I don't know what else to call these. As we were warming up Chuck Vogelpohl walked over and asked, "You guys squatting?", received an affirmative answer, and then just walked away. This is a sign, and that sign means that he's got something for us to do. This is why I literally could not be at a better gym.

So, the gist of this workout is as follows: Grab ahold of a deadlift bar and pull it up, placing your head in between the handles of the SSB and allowing it to rest on your shoulders. One partner will unrack the bar on the monolift while another will spot the SSB, making sure it doesn't fall off your back. Once you're upright, with a bar in your hands and the SSB on your back, lower the bar to the ground while maintaining proper form (head and chest up, back arched, hips down). Then deadlift the bar back up again. It will tax your Posterior Chain at incredible levels, as you cannot allow yourself to "get loose" or relax for one moment, or you're going to end up falling down amongst a pile of metal.

The bar we used to deadlift was a shortened bar, but it seemed thicker. I'm not sure of its weight, so as usual, I'm going to add it up as if its 45.

SSB Weight of 95 / Deadlift bar weight of 135 x 6

115 / 155 x 6

135 / 175 x 6

Ben at the bottom, Riddle showing how to spot this lift.

Near the top

Hips down, head up, back arched.

Chuck said after this lift, "You've got some scoliosis, don't you?" I laughed and explained my situation and surgery, and he replied, "Thats why your form is so good." Hard to round a back with a rod up your spine.

Reverse Hypers:

Two 35lb plates on each side x 8

Two 35s x 8

Two 35s x 8

Abs: 2 sets, straight through

Cable Crunch: 90 x 10

Wheel: 10

Swiss Ball Crunches: 50

4 Way Neck Machine:

45lb plate each way x 10

Just back x 20

Gripper:

2 plates x 30 +10s hold

2 plates x 30 +10s hold

SCRATCH AWAY SCRATCH AWAY

The Crime of Being

BORN

TUESDAY - DEADLIFT DAY

DL

135x5

165x5

195x3

230x3

265x3

295x3+ (10)

RDL

185x10x3

205x10x2

Ab Wheel/Suitcase Deadlift/Standing Cable Crunch

BW x 10 /135 x 10 per side/60 x 15

3 rounds, minimal rest

WEDNESDAY - BENCH DAY

Bench

45x10

75x5

95x6

115x3

135x4

155x3

175x3+ (9)

Inverted Rows (feet elevated)

BW x 10 x 5

+1 chain x 10 x 5

Neutral Grip Pushups

20

20

16

16

15

Face Pull

63x12

68x12

68x12

Once again, pull after every push.

Ended the day with farmer's walks in my backyard. 135/hand, 10 trips, about 15 or 20 yards each.

I worked out alone both days, so I made this video of my 3+ set of deads and bench. I turn the deadlifts into RDLs a little bit at the end, and I bounce the weight off the floor too. No fucks. On the real though, I should probably reset my back and get my air again after each rep.

All That I Have For You

IS HATE

ATHLETIC DAY

Warm Up:

Foam roll all over.

Stretched with bands.

Kettle Bell Work: 3 sets of 8 for each

Alternating 1 Handed Swings: 24kg

Figure 8s: 24kg

Standing 1 Handed Overhead Press: 24kg

Tire Work: 3 sets, done one after the other

Sledge Swings: 10 each side

Flips: 10

Rope Pull: 3 sets

2 plates x 3 times up and down

It sucked. The rope is fairly thin and hard to hold onto, which is kinda the point. This was done for grip work primarily, and any arm/back benefit is just gravy.

Plyos!: Done as a circuit, 3 sets

Box Jumps (from a seated starting position) to a box set bellybutton high: x 8

Push Ups - Both Hands on a Medicine Ball: x 15

My legs are getting torn up from all of this. Some night time foam rolling is definitely in order.

Pullups:

10

+1 Chain x 10

+2 Chains x 8

Ab Wheel: 3 sets of 10

4 Way Neck Machine: 45lb plate, each way x 10

Hard life.

Abuse Excuse

DEADLIFT DAY

No partners, going solo, which means no photos.

Warm Up:

Foam roll everything.

Dynamic and static stretching.

GHR:

3 sets of 10

Pin Pull (4th Pin, just under the kneecap):

135 x 10

225 x 10

315 x 5

405 x 1

455 x 1

505 x 1

An obvious PR. I was trying to get 500 for the sake of it after getting 495 last week, but I could only find one 2.5 plate. They're not plentiful at Lexen.

Sled Drag:

Down the parking lot past CMMA and back is one set. Steady but quick pace, not at all like the more warm up based walk we do on squat day. The point here is movement.

3 plates and 5lb spacers x 1

4 plates and 5lb spacers x 1, x 1

This was awful. My legs were on fire after that last set, I was drenched in sweat, and I could barely breathe. My quads were full of blood and my hams were absolutely burning up, this thing totally smashed my legs. Definitely something I'm going to keep up.

Shrugs:

135 x 10

185 x 10

225 x 10

4 Way Neck Machine:

45lb x 10 each way

Abs:

Cable Crunch: 90 x 10 x 3

Pullups:

3 sets of 10

It Hurts To Be Alive

This is how the prowler makes me feel.

SUNDAY - MILITARY PRESS DAY

MP

45x10

60x5

75x5

95x3

105x3

120x3

140x3+ (5)

Pullups

4 sets of 5, 8 sets of 4

Dips

12

12

12

12

10

Dave is in town and lifted with us:

Slosh Pipe Overhead Press

10

10

We put this together a few weeks back, cause Sean read about it on the internet.

Hammer Curls

40x10x2

Fat Grip BB Curls

65x10x2

Then we watched the last 30 minutes of a really boring world cup final, and went back out to push the prowler. We made 6 or 7 trips, tried a few different things, like dragging it, and generally just beat ourselves up. Dave literally could not walk up the stairs. A few hours later, after we saw Predators, which was awesome, he summed it up pretty well: "While I was pushing that thing, it was the worst thing in the world. But now I just want to do it again and get better at it."

Telltale sign CBC hangouts are occurring.

See God

BACK IN BUSINESS

I've been busy. New job. New routine. Kevin had surgery on his face, and Ben just had a fight. So I've been going from work to the gym to my fam's house with little time to update this shit. (Btw, Ben pwned the shit out of a Muay Thai fighter. Wrestled him and GNP'ed his way to a Unanimous Decision. John Fitch style.)

Excuses.

Quick recap of last week: I'm lifting after work, around 6:30, and I'm working out by myself, trying to figure out how to proceed outside of the MMA crew. Well I managed to make myself puke and tear off callouses from both of my hands. Rough week.

I'm thinking of doing a basic ME lift 3 times a week, Bench/MP, Squat, and Deadlift, and then having one athletic/strongman day a week. The assistance work will vary greatly, and will likely incorporate a lot of athletic movements. I'm looking to build strength but also explosiveness and speed. I think a willingness to change the assistance work and an attentiveness to my needs will really lead to success in this program.

This idea is pretty basic but was spurred on by a discussion I had with Matt Wenning last Sunday about training. He told Ben and I that he figured the best way for fighters to train is to be all encompassing. ME work can't be ignored, but straight powerlifting training will slow you down. Speed and explosiveness have to be built, and endurance also can't be ignored. He said the key is to find and attack weaknesses in the gym. So that's what I'm going to do. Be attentive to my plan, my weaknesses, and attack the shit out of them.

And here are my past two workouts, followed by a photo dump from the CBC strength weekend a few weeks ago.

SQUAT DAY

Sled Drag: 4 plates w/5lb plates as spacers. 5 trips. Not fun.

Buffalo Bar Box Squat:

Bar x 10

Bar x 10

135 x 8

135 x 8

185 x 8

225 x 5

225 x 5

275 x 1

My form is improving, and I think my strength is too, thanks to Wenning's coaching on how to properly box squat. My numbers suck, but thats just a matter of time and work.

Ben squatting, Wenning in the back.

Cambered Bar Chain Suspended Good Mornings:

135 x 8

185 x 8

225 x 8

First time doing these, and they were a lot of fun. I love GMs, and I love that everyone else seems to hate them.

Ben on the demo, Riddle coaching.

Swinging Snatch:

16kg KBs x 8 - Three Sets.

GHR:
4 sets of 10

MILITARY PRESS DAY:

Band Pull Aparts: I,T, Y 20 each, 3 sets.

Military Press:

Bar x 10

Bar x 10

65 x 10

95 x 10

115 x 5

135 x 1

135 x 1

155 x 1 (Push Press. Turns out not doing MPs every week will weaken that lift!)

Pullups:

10

10

1 Chain x 10

2 Chains x 10

2 Chains x 10

10

Lexen doesn't have a dip belt (or even a dip station), and I don't either, so I just loop thin chains around my neck to load pullups. I believe they weigh about 40lbs a piece, but I don't know for sure. They're the chains in the Good Morning picture above.

Sled Work:

Press / Pull : 2 total trips down the driveway @ 3 plates (5lb spacers).

I just made this up and it may be a bit complicated. So I set up the sled with a long rope/belt thing coming off of it. The first trip is performed by looping the rope around you, facing away from the sled, hands on the rope at bench spacing. Explosively push the rope forward, thus pulling along the sled. There's now slack in the rope, so walk forward until its taut, and then press again. Do it quickly and explosively.

Then turn the sled around, this time facing the sled. grab the rope with both hands, whatever way is comfortable. Then pull the rope towards your face, like a basic face pull. Then walk backwards until the rope is taut, and pull it again.

Both pushing and pulling is one trip. This shit is rough.

DB Tricep Extension:

55 x 10

55 x 20

75 x 15

95 x 15

4 Way Neck Machine:

Each direction x 10 with a 45lb plate

JM Press:

95 x 8 x 3

Abs: 3 sets

Cable Crunch: 90 x 15

Wheel: 10

CBC TRAINING EXPO PHOTO DUMP

French's Ammonia.

A bit removed from "Ammonia Rage", closer to

"Ammonia Cuddles."

REDWOODS

TEARDROP

DEPTH

CROTCH

LIFTING FACE

Easily the best picture of Claytron ever.

Those abs don't help hold onto those Farmer's Walks.

Black Magic

SATURDAY - SQUAT DAY

Squat

135x5

150x5

180x3

210x3

240x3

270x3+ (got 5)

Felt good about this. I gave it all I had.

DB Lunges

60s x 10 x 5

Seriously, these suck balls.

"Reverse Hyper" superset with KB Swings

10 x 12, 16 kg x 20

25 x 12, 16 kg x 20

50 x 12, 16 kg x 20

This time for the RH, we just hung weights off our legs. It sorta worked. Better than the band tension which was either too little or way too much.

Sandbag Loading

80 lbs, 1:30, 24 reps.

Wanted to get some more conditioning/posterior chain work in, but the CBC has a wedding to attend/ruin in an hour and a half, so we cut it short so Sean could get home and shower.

Die By the Sword

WEDNESDAY - BENCH DAY

Yeah, I'm a few days behind. Better than 3 weeks behind like Drew.

Bench
80x5
100x5
120x3
130x5
150x5
165x5+ (11)

I was training alone, and set 10 as my goal # of reps. I felt like I had 11 in me though. Good thing I did, or I woulda been stapled.

Inverted Rows
BW x 10 x 10 sets

Neutral Grip Pushup
5 sets of 15

I was going to try to do 5 sets of 20, but it wasn't going to happen after my bench set.

Face Pull
50x15
60x12
65x12

DB Row
60x25

Hammer Curl
40x10

I structured this workout so that I did a pull after every push. I feel like that helps keep the pace of the workout up and balances it out.

Freedom? There Ain't No Fucking Freedom

Remember when Drew thought he ran this blog? Those were the days.

DEADLIFT DAY

Deadlift

135x5

165x5

195x5

225x3

245x5

280x5+ (10)

RDL

155x10

185x10

185x10

205x10

205x10

Ab Rollouts

15

15

15

Oblique Raises

60 x 12 each side x 2 sets

5 trips with my brand new prowler. You can see one such trip below.

This thing is awesome. It was tough to push on the dead grass we were pushing it on, but impossible to push on the long, live grass that we didn't push it on.

After this, I changed t-shirts and went to dinner at this mongolian grill, which was also awesome.

The Violent Reaction

SATURDAY - SQUAT DAY

Cycle 3 Week 1

Squat

135x5

155x5

185x3

225x5

255x5+ (5)

255x3

I got pissed at myself for only getting 5 on my 5+ set, so I did another set at that weight. This was neither productive, nor did it make me feel any better about my last set. I'm an idiot.

Lunges

60x10x5

This was using 60 pound DBs, and 10 each leg, each set. Maybe that's clear, I don't know. We are doing these for assistance work this cycle because they suck and we hate doing them. It's probably useful too, since I could barely walk on Sunday.

KB Swings

35 kg x 10 each hand x 5 sets

I want a heavier kettlebell. The lunges took a long time to get through, so I just did these real quick and was done.

----

SUNDAY - MILITARY PRESS DAY

MP

60x5

75x5

90x3

105x5

115x5

130x5+ (6)

Pullups

13 sets of 4

I've been doing chins for assistance, but switched grips this cycle for some variety. I let myself have a few more sets to get my 50 in, since pullups are harder for me.

Dips

12

12

8

8

8

8

8

After this, we drove over to Cincinnati State to run what Sean promised were some absolutely brutal hills. He wasn't lying. 10 trips up in the mid afternoon heat, and we called it a day.

Me, trying to get it over with.

Sean, walking back down.

Let the Round Ups Begin

WEDNESDAY - BENCH DAY

Deloading

Bench

45x15

75x5x2

95x5x2

115x5x2

Inverted Rows

BWx10x10

Pushups (Neutral Grip)

BWx20x5

Face Pulls w/external rotation

35x12x2

50x12x2

----

THURSDAY - SQUAT DAY

Deload

Ran hills. Found a new one that's a bit longer, because someone was getting married at the top of the other hill we usually run. Made 20 trips up.

We only did this today because we are going to switch some things up for our next cycle. Namely, we are going to reorder the days so that we squat first each week. This was at my request, because I often feel exhausted by the time squat day rolls around, and I really want to have a big squat. So, we are prioritizing squats. Also, we're moving to a Sat/Sun/Tues/Wed split, because Sean has class on Mondays for the next two months. Thus, we will be squatting heavy on Saturday, and did not see any reason to squat today.