Squat
Work up to a 7 Rep Max for the day.
7x135, 7x155, 7x175, 7x195, 7x215
Bench
Work up to a 7 Rep Max for the day.
7x135, 7x155, 7x175, 7x195 (PR 7RM over 185)
Assistance
4 Rounds:
4 Overhead Walking Lunges (per leg), 65 lbs
5 Strict Ring Dips
5 Leg Levers
5 V-ups
8 Squats, 135 lbs
8 Diamond Push-ups
10 Reverse Hypers
Then: One set of 40 lb Dumbbell Bench Press for Max Reps : 30
Then: One set of 95 lb Squats for Max Reps: 25
Time: 43:40
Conditioning: Distance Run, Outdoor, Paved and Trail
10K, 55:56, 9:01 Pace, 846 Calories
Comments: Was pumped to workout today after a non-productive week in that regard. Also, after waking up and reading the news of one of our soldiers getting taken out by ISIS while our government does nothing, and a group of people violently protesting at a political rally with no arrests made, I was pretty pissed and ready to blow off some steam. Sorry to bring up politics, I'm just fed up with the BS that's going on. OK. Time to blow off steam!
Squats: Felt really good for these, despite doing a lot of them yesterday morning in that metcon. Current 7RM is 230. I could've broken that today, but didn't want to push it that hard.
Bench: Felt strong on these too. I wasn't expecting a PR on this but will gladly take it.
Assistance: This was a good mixture of movements. I really like Overhead Walking Lunges. Too bad my yard isn't flat and straight. I did them anyway in the backyard and lost a lot of time going in and out.
Run: Man, I really look forward to just running sometime instead of doing a leg workout and then running. That was a tough one, but not as bad as it was after Deadlifts last weekend. Happy with that distance and pace.
OK, time to go hang with the family and watch some basketball. Hope you have a great day!