Squat
Work up to a 3 Rep Max for the day: 5x135, 3x185, 225, 245, 265, 285 (PR 2-3RM)
Deadlift
Work up to a 3 Rep Max for the day: 5x235, 3x285, 315
Time: 20:35
Assistance
4 Rounds:
20 Air Squats
15 KB Swings
10 Toes to Bar
Time: 9:15
Conditioning: Intervals
20 Burpees: 1:50
20 Burpees: 1:48
20 Burpees: 1:59
20 Burpees: 1:50
*Rest 1 minute between rounds.
Comments: Knees and back are feeling pretty good so I thought I'd go a little heavy on Squat and Deadlift (aka: screw up my knees and back).
Going to counter that with some lightweight/high reps assistance this week.
Squat: Wow! That is a huge rep PR! That is one of my more popular ranges as I usually do a week of 3 reps in every cycle. And to set a record for 2 and 3RM? Well, it felt good to get that one, but man my back is hurting. I doubt there will be anything exciting on Deadlift.
Deadlift: Stopped at 315. That sucks because I was feeling strong enough to keep going but my back is killing me now
Assistance: This wouldn't have normally been very hard, but it was this time. I could barely squat down my first few reps and then it got a little easier after that.
Burpees: These were supposed to alternate between Fast and Slow but the challenge became just to get through each set. My first rep on the way down looked like one of those old Western movies where somebody gets shot in the gut and slowly crumbles to the ground. Ha ha... Well, this should make the rest of the week a challenge. I'm just hoping this injury doesn't stick around that long. Perhaps some records weren't meant to be broken... Have a good night!