Wednesday, 12/7 A Week
Warmup – Dynamic stretching, prowler sprints
18” DL – 3 x 5/3/1+, 325 x5, 365 x3, 415 x7
Front Squat – 3 x 5/3/1+, 150 x5, 180 x3, 200 x6
BB Rows – 5 x 10, 185, 185, 185, 185, 185
CB Hip Raise Sit ups – 5 x 10, 10, 10, 10, 10, 10
Hammer Lunges – 5 x 10, 20, 20, 20, 20, 20
Monster Good Morning – 5 x 10, 145, 145, 145, 145, 145
Stone Squats – 5x (60s/30s), 122#, 18, 10, 10, 10, 10
Feeling great today after my refeed last night. I won’t lie, seeing 4 plates and some change on the bar is a little intimidating. I belted up for this one and noticed that my belt is not as tight as it used to be, but I pulled 7 crisp reps with one or two in the tank. At this weight, I want to avoid grinder reps.
I moved on to front squats. I was a bit tired from the pulls, but I got 6 at 200#. I’ll do better next time. My lats and abs are pretty tired. I’ve been hitting both pretty hard lately and I can feel the fatigue piling up.
I moved on to the barbell rows and the hip raise situps. Both are feeling solid. Hammer lunges were solid and kind of getting easy. The monster good mornings were challenging, but felt good.
I finished with 5 rounds of stone squats with the 122#. I hit a PR of 18 reps the first round, and then set a goal of 10 reps for each subsequent round. My performance tends to drop off substantially, so that was an aggressive goal for me. I made it but I will admit that I stopped after ten reps on the first few rounds so that I’d have more rest. I still ended up having to fight for the tenth rep on the last round. Then I spent some time on the floor admiring the banner I installed on the ceiling.