8/10/22 - MetCon for Muscle P1W1D2
5/3/1 lifts done above
Bonus Multiplier: it’s 95 degrees out
| W2 Legs | Exercise | Sets/Reps | Load | Effort | 1RM | Weight | Week 1 |
|---|---|---|---|---|---|---|---|
| A | Prowler Pushing | 1 x 2 min. | 25% BW | Met2 | 100lb | ||
| B1 | Squat | 2 x 5 reps | 70-75% | Res | 405 | 303.75 | |
| B2 | Leg Extension | 2 x 10-15 reps | Medium | Full | 100lb | 150x10, 100x10 | |
| B3 | Sled Walking Backward | 2 x 1 min. | 25% BW | Met1 | 100lb | ||
| Rest 4 min. or less | |||||||
| C1 | Romanian Deadlift | 2 x 5 reps | 65-70% | Res | 225lb | ||
| C2 | Leg Curl | 2 x 10-15 reps | Medium | Full | 100lb | 100x12, 100x10 | |
| C3 | Dumbbell Swing | 2 x 1 min. | 35% BW | Met1 | 50lb | 10x75, 16x50 | |
| Rest 4 min. or less | |||||||
| D | Goblet Squat 90-degree Iso. Hold | 1 x 2 min. | Medium | Hold | 45lb | 1m, 30s, 30s | |
| Rest 4 min. or less | |||||||
| E | Bulgarian Split Squat Loaded Stretch | 1 x 2 min. | XLight | Hold | 10lb | 2m |
Completed in 46m 14s
- Sled/prowler weighs 100lbs by itself - Rx says +25%BW to carrier but umm I’ll die so let’s put a pin in that lol.
- Wasn’t sure I was going to make it back up on that 2nd set of squats, but I surprised myself (again).
- Started with 150 on Ham Curls and Quad Ext - both had to be lowered significantly, moved to 100lbs.
- Kettlebell Swing had to be swapped with Dumbbell Swing as it was the next closest alternative I had available (KBs are on the “new goodie” list). Started at 75lbs per 35% BW Rx, had to lower to 50 - lower back wouldn’t have made it through a 2nd round of 75lb swings. @Christian_Thibaudeau if there is another exercise you would rather me do instead of DB Swings to replace KB Swings, let me know.
- 90 degree Goblet Squat Iso Hold was done with Landmine to save my lower back. My legs could handle it (kind of) but my lower back would have been my limiting factor. (my lower back gets painfully tight after anything ‘high rep’ that is hard on the lower back).
+Decompression via Big Ray (the new goodie)
Yes, it feels like a sex swing, and no I normally don’t have my feet up in the air. Stop making it weird.
Goodness, I’m so ready for food right meow. Gonna take the furry thing for a 10min NEPA walk and catch some much needed sun while I’m at it.
(She’s yawning - I swear she normally doesn’t look this weird)