cesimpson

Failure on Friday

My 20 rep Squats project finally reached total failure.

Appetizer

10x Overhead Squat @ 45#

8x Overhead Squat @ 95#

6x Overhead Squat @ 115#

4x Overhead Squat @ 135#

The Main Course

8x “Breathing Squats” @ 260#

On the ninth, I took a deep breath, really focused on pushing my belly out, butt back, tight upper back, strong…

Didn’t matter. I folded straight in half. That ninth squat turned into the bottom half of the ugliest Good Morning you ever saw.

I simply collapsed under the bar. Safety bars caught the bar and the floor caught me. It was bad.

Side Dish #1

AMAP Dips @ BW+55# (10x)

AMAP Chin Ups @ BW+35# (4x)

AMAP Knees-to-Elbows (12x)

Rest

AMAP Dips @ BW+55# (8x)

AMAP Chin Ups @ BW+35# (4x)

AMAP Knees-to-Elbows (12x)

Side Dish #2

10x Bent-Over Barbell Rows @ 155#

AMAP Push Press @ 155# (8x)

Rest

10x Bent-Over Barbell Rows @ 155#

AMAP Push Press @ 155# (6x)

Dessert

10x Snatch-Grip Deadlift @ 260#

So, 260# is my breaking point. I didn’t make it to 280#. Won’t this time through. That’s disappointing.

My new plan, for the remaining two weeks, is to successfully complete 20×260#. To do that, I backed down to 250# again on Monday (more on that in a moment). I will do 250# again on Friday, then 255# and finally 260#.

As long as I’m modifying things, you’ll notice my SGDL changed a bit. The 3×5 Drop Set thing was good in theory, but pain in the ass in practice. That weight will increase as originally planned. Instead of doing 3×5, I will now simply do a set of 10x.

Monday: Breathing Squats Revised

Appetizer

10x Overhead Squat @ 45#

8x Overhead Squat @ 95#

6x Overhead Squat @ 115#

4x Overhead Squat @ 135#

The Main Course

20x “Breathing Squats” @ 250#

Side Dish #1

AMAP Dips @ BW+60# (10x)

AMAP Chin Ups @ BW+35# (5x)

AMAP Knees-to-Elbows (12x)

Rest

AMAP Dips @ BW+60# (8x)

AMAP Chin Ups @ BW+35# (3x)

AMAP Knees-to-Elbows (10x)

Side Dish #2

10x Bent-Over Barbell Rows @ 155#

AMAP Push Press @ 155# (8x)

Rest

10x Bent-Over Barbell Rows @ 155#

AMAP Push Press @ 155# (7x)

Dessert

10x Snatch-Grip Deadlift @ 265#

Wednesday Workout: Huge PR (and other stuff)

This morning it was only Parth and me and the cold hard track at the local Middle School.

SSST @ 16kg KB

As many 1-arm snatches as possible in 10 minutes.

Gentlemen’s Rules: Switch arms at will, set the KB down to rest, etc. Do whatcha gotta do.

My previous PR was < 200…I think something like 192.

Today: 232!

5x Ladder Runs @ 1:1 Work:Rest

Sprint 10m +

Bear Crawl 10m back to starting line +

Sprint 20m +

10 push ups +

Sprint 20m back to starting line

Burpee Ladder

10-1 @ 1:1 Work:Rest

New Friend

You all may have noticed a new link on the side there: Fishing With Hand Grenades. That’s the new-ish (and not yet banned by Google) blog by my friend and colleague *Biker. Enjoy.