September 1, 2009

Needed to check the ego a bit tonight. Was trying to push the weight in squats a bit to figure out where my 5RM is and afterwards realized that form was being sacrificed as a result. There is a BIG, BIG difference between deep, full ROM squats and thighs parallel to the floor squats. I want to keep the full range of motion since I have the flexibility to do those but without a spotter, too much weight gets a bit scary.

3 min rowing

10 min LaX ball/foam roller SMR

10 min joint mobility complex

Warm-up: Squats 5 @ 135#, squat/lunge/push-up variations

Superset:

1A: Squats

6 sets * 5 @ 225#, 3 @ 245#, 3 @ 265#, 3 @ 275#, 5 @ 225#, 5 @ 225#

1B: Box Jumps

6 sets * 3 reps @ 36" box

5 minute continuous superset

2A: Towel-grip elevated bodyweight rows

10, 10, 8, 6, 5, 5

2B: Dips

10, 10, 8, 6, 5, 5

Rotator Cuff rehab

Exercycle intervals

1 min warm-up, 5* 15s sprint/45s easy, 1 min cool-down