Quadtastic
Met up with G for our getting-to-be-regular Thursday morning lifting session - always nice to have company in the gym. Since I bailed out of back squats yesterday, we switched to front squats along with bench.
Warm-up:
jump rope, many singles (G)
dynamic squat stretching
6x3 front squat (95, 135, 155, 165, 175, 185)
5x5 bench press
KL: (115, 135, 145, 150, 155)
GF: (115, 150, 155, 160, 165)
3 rounds of:
30 m walking lunges
30 m sprint
Felt really solid today, a bit surprisingly. Neither of us have front squatted for weight recently (or at all, for G) so we progressed slowly on the weight, with a focus on keeping a straight back, elbows up, and weight back on the heels. G was getting good depth ROM, and looked steady. Bench felt solid too, moved past my 145# plateau though not sure why.
Finished up with a little more quad punishment, quads were burning by the end. Killer short metcon - I see some DOMS coming tomorrow.
Since G wanted to know: I lift things up and put them down (pretty good strategy, actually)
6 comments:
BP: 115, 150, 155, 160, 165.
DOMS, DOMS, DOMS, DOMS (sing along as in http://www.youtube.com/watch?v=wnX-TcLl_ts&feature=player_detailpage#t=27s )
Nice work today. Good form on the squats and benches, not to mention kicking my butt on the sprints.
mmm lunges. Nothing gives me DOMS like lunges.
Yeah, I always think back to the 400 m walking lunge workout we did, way back when. It was like a painful slow-motion race - I was sore for a week afterwards.
Yeah, I went back, found it, and tagged it with lunges so I could find it conveniently again.
Really, it needs to be done again when I've got an upcoming week to kill.
Oddly enough, my quads are fine today but my glutes and hammies are sore. Must be taking super long lunge steps...
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