Til squats do us part
warmup varied
workout:
15 reps of BW back squats, 3/4 BW front squats, and 1/2 BW OHS
for lowest set amount
ED: (1x15, 1x15, 4,6,5)
SS: (3x5, 3x5, 3x5)
KL: (10,5, 1x15, 8,5,2)
cooldown:
pullup ladder
ED (assisted, 30#): 7
SS: 7
KL: 7
This was a pretty good workout to get back into things. Seems like everyone's been slacking since I've been gone so it's time to get back into it. Everyone did really well on the squats, though the workout was definitely harder than we anticipated. Both KL and ED blew through their first sets of squats but took more time on the OHS. KL had some problems with numbness in his hands towards the end of the OHS set.
10 comments:
Good to see everyone back!
Oh, and congratulations Scott!
OK, had to edit the title in honor of Scott's nuptials.
And a few corrections to my reps - had to break up the back squats, it was harder than i realized, especially since we rarely do more than 5 rep sets. I found going right to the 1/2 BW OHS without lighter OHS warmups to be particularly rough.
And a haiku wedding present for Scott:
Honeymoons predict
A lifetime of pleasure, but...
What's the RPE?
A master at work ...
thanks brian. yesterday eric and kenway thought all those chains might be weighing me down for lifting though.
kenway, I think that is probably one of the best haikus you've made.
I have to say, good work all around. Especially the haiku! My OHS are really a weak point. I think form is probably the biggest factor, as the lest set felt the best and I think that was due to really focusing on form and not that I got stronger at the end... My front squats were decent but I need to find a way to work on positioning the bar and my hands. My wrists were wrecked for about 10min after those.
So, T-minus two days till I'm out for a while--so we have to get what we can in before wed....
Eric, it may be best not to inflame the knee in any way prior to Thursday. Any inflammation (even things that don't hurt), will only make things harde. Ask Kenway, but I'd rest up until then.
Well, I think prudence would in general recommend taking it easy prior to surgery, mostly because there's no point in tempting fate. Normal exercise stress shouldn't matter - it's the more serious scenarios you worry about...
How bout this one?
Complete the following for time:
* 10 dumbbell clean and jerks (M:35#/W:25#)
* 1 weighted pull-up (10% body weight)
* 9 dumbbell clean and jerks
* 2 weighted pull-ups
* 8 dumbbell clean and jerks
* 3 weighted pull-ups
* 7 dumbbell clean and jerks
* 4 weighted pull-ups
* 6 dumbbell clean and jerks
* 5 weighted pull-ups
* 5 dumbbell clean and jerks
* 6 weighted pull-ups
* 4 dumbbell clean and jerks
* 7 weighted pull-ups
* 3 dumbbell clean and jerks
* 8 weighted pull-ups
* 2 dumbbell clean and jerks
* 9 weighted pull-ups
* 1 dumbbell clean and jerks
* 10 weighted pull-ups
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