Pervertor, Anchor - c12w3d2
Monday - 09 May 2022
Workout: Squat, 0855-1015 (80 minutes)
Warm-up
Throws + jumps
Begin: 0913; End: 1012; Duration: 59 minutes
Squat - 150x5, 180x5, 215x5 | 245x5, 280x3, 310x6 (rep PR) | 325x1, 345x1 (lifetime PR) | (245x5)x5
Dip - 60 - 15, 15, 12, 8
Pull-up/chin-up - 12, 12, 10, 10, 3/3
HLR - 20, 18, 12
Push-up - 30
Good morning - 115 - 20, 10
BPA - red - 10 high + 10 mid + 10 low
Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps
Well that felt like a metric crap-ton of squatting! Two new PRs and some decent supplemental volume today, so not bad. My lower back was thinking about being annoyed after 280x3, but it didn’t end up bothering me and I finished all of today’s squats without issue.
The 1+ PR set was up a solid 45 lbs from my last 1+ PR set of 265x6 in December 2021. The last few reps were a bit slow, and I took 3-5 deep breaths before hitting the last rep, but I wanted 6 and I knew it had all of them in me when the full weight of the bar hit my back as I unracked it.
The heavy joker at 345 (105% of my current TM) was just that: pretty funny. I’m not really interested in 1RM on any of my lifts, so I had absolutely nothing riding on that today, no ego invested whatsoever. In fact, I almost skipped the jokers altogether, but ended up deciding I wanted 1 rep. And a good thing, too, because that 1 rep was super-ugly, and it was the first time in a long time I came out of the hole a bit crooked left-to-right. I was able to correct that on the ascent, but I racked it after 1 because I really didn’t care to try for another: if 345 isn’t my 1RM, it’s close enough, haha! The joker was fun, I was able to laugh at myself for how ugly it was, and now I’m moving on.
Rest of the work was decent. The pull-ups/chin-ups felt strong today, and my shoulder wasn’t bothering me too much. Still took forever, even with super-setting assistance on the squat warm-up and supplemental sets, but I got it all in eventually.
Anyway, daily work and a sled push will follow later this afternoon.