PR Triple

Slept well and feel good. Out to the garage around 8:30. Warmed up with 5:00 Air Dyne (2.32 km).

Coffee Squats

Back Squats

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×265#
  • 3×295#
  • 3×315#
  • 3×335#
  • 3×345# (PR)

Was definitely time to start lifting inside the squat cage to be safer since I’m alone at home. I feel like the confined space also forces you to concentrate more so that you don’t bang into the rack. I did 3×340# back in January when I was getting back into squatting frequently, but then shortly after took the 2 month break for my quad. Oh, by the way, I haven’t really noticed the quad much lately, so I think all of the squatting and lunging has helped it heal. Probably had some muscle imbalances.

I haven’t had 345# on my back since setting the 360# PR last June, so really happy with this. Was definitely heavy, but looks pretty good in the video. 45 days in, 4 to go.

Lunge University

Strapped on the vest, fired up the latest Barbell Shrugged episode on adding mass to the ass, and headed down the street. Fuck doing laps inside the closed garage. I went out down the road 130 steps and then had 120 back. It was much more “enjoyable” that way. Took me 13:09. Fifty more steps than I’ve done with the 40# and maybe even 20# too.

At the gym at 6:30 for bench and weightlifting night. Warmed up with Crossover Symmetry Activation and a 500m row.

No B.S. Bench Press

  • 10×45#
  • 4×135#
  • 4×175#
  • 4×205#
  • 4x4x225#

Weight felt light in the warm-up sets. I actually paused for a split second on my chest with 135# and 175#. No danger of missing any of the work sets.

Tall Snatch

  • 5×45#
  • 5×65#
  • 3×95#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#

Felt pretty good. Tried to get good lockouts when it was getting heavy on the last two sets. I somehow did 145# for a triple back in December. Maybe could have done the same today, but didn’t want to push it since I was starting to feel these in my low back.

Push Press

  • 5×95#
  • 5×135#
  • 3×165#
  • 3×185#
  • 2×205#
  • 2×215#
  • 2×225# (PR)

Would have liked to go one more 10# jump, but my low back was feeling tight from the snatches after squatting heavy this morning. I knew I’d start to overextend with any more on the bar.

Reverse Hyper

  • 2x20x210#

Huge back pump with that big of sets! I haven’t been doing these at all lately. Haven’t been stretching either. :-/ My back hasn’t had any issues, but I do think it’s looking forward to the end of Squat Every Day.

Did a round of Crossover Symmetry Iron Scap before leaving.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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