I took yesterday off and did some walking, little else. I came back around 80% today and was able to get some work done.
Squat day! I use a safety bar, the big yoke-looking thing with the long arms and pad, due to an old elbow injury. It works for me, so there’s no sense in changing. It doesn’t work my upper back and chest quite as much as a barbell, but that can be compensated for in other ways.
Warmups: Same as typical. See before.
Work: Objective is improve leg strength, burn calories, and prepare myself for vigorous outdoor leg-work in the form of hiking.
Assistance work was sledgehammer/tire work or pushups.
5×65%
SH
5×75%
SH
5+x85% (saw spots)
SH
Heavy weight:
Did some heavy weight here. It was rough. NB: the 100% below (and all other percentages) refers to my training max, which is below a true max. This difference gives me a margin of safety so I can push harder with less risk. I started years ago by calculating 90% of my 1rep max and using that as a training max, and all calculations and training modifications adjust this number. Having done this cycle for a while, my training max has climbed from the 90% of true max, and I’m not sure where the numbers are in relation to each other any more.
1×100%
Pushups
1×100%
Pushups
1×100%
Pushups
Assistance work:
Objective was support the squatting. Someone else was using the trap bar, and I usually use that for assistance. No matter. I was almost out of gas anyway.
5×70%
SH
5×70%
SH
5×70%
SH
Kroc rows
I was a little dizzy and lightheaded leaving, so I went home, drank a ton of water, ate a big meal, and rested.
Tomorrow I can start the cycle over and bench, in which case I’ll rest Wednesday and do DL Thurs, or rest tomorrow and do Bench/DL Wed/Thurs respectively. Sledgehammer work is a hell of a core exercise. I don’t get to do it very often because it takes up a lot of gym real estate, but it’s a good time when I can. That kind of stability work is invaluable for hiking with a pack, as it strengthens the load bearing muscles and the spine sandwich. Nothing sucks more than being ten miles from my car with a pack I thought I could handle.