cesimpson

Wednesday

In light of Monday’s “warm up” issue, I backed off the weight a little in my opening circuits.

3x Warm Up @ 65#, 95#, 95#

8x Bent Over Barbell Row

8x Power Clean

8x Front Squat

8x Jerks

8x Back Squat

Ah…yes. Much better. In my 5-3-1 program, Wednesday was the day for Front Squats:

Front Squat

5x Front Squat @ 130#

5x Front Squat @ 170#

5x Front Squat @ 195#

1x Front Squat @ 220#…

…~riiiiiiiiiippp~

What? As I descended, my shorts got caught funny on my thigh and didn’t “ride up” like they normally do when I squat and they ripped right open. It was loud. Everyone who was in the weight room turned and looked.

I stood, thought about it for a second…thought, “what the hell? I’m already committed.”

Front Squat (cont.)

…+6x Front Squat @ 220#

Each squat brought more equally loud ripping. At the time, I couldn’t tell if it was my outer shorts or my boxer shorts which were ripping. I racked the bar, turned around and inspected my butt in the mirror. Amazingly, my outerwear seemed to be just fine - somewhat preserving my diminishing dignity. Excellent.

My Wednesday assistance exercises were supposed to be Floor Press, Zercher Squat, Chin Ups and Sit Ups. My legs were still super-sore from Monday; the Front Squats were painful and difficult. I was in no mood to do any kind of heavy Zercher Squatting. Also, my right elbow has been bothering me, pretty much putting a stop to chin ups.

3x Assistance Work

10x Floor Press @ 155#

10x Zercher Squat @ 155#

10x Incline Sit Ups (lvl#2) @ BW+10# (held behind the head)

I went home, undressed to shower, and inspected my underwear. Total annihilation - nothing left on the back hemisphere but an elastic waistband.

~shrug~

Friday (today)

My legs are finally starting to feel usable again this morning. Just in time to tear them down again.

3x Warm Up @ 65#, 95#, 115#

8x Bent Over Barbell Row

8x Power Clean

8x Front Squat

8x Jerks

8x Back Squat

Bench Press

5x Press @ 120#

5x Press @ 155#

5x Press @ 180#

5x Press @ 205#

Assistance Work

15x Incline Press @ 125#

5x Squat @ 135#

15x 3pt Rows @ 55# db

5x Squat @ 185#

12x Incline Press @ 125#

20x Squat @ 225#

12x 3pt Rows @ 55# db

15x Squat @ 225#

10x Incline Press @ 125#

10x Squat @ 225#

10x 3pt Rows @ 55# db

5x Squat @ 225#

And now I’m sore again.