Fitness Log 2013-07-15: Squats

Squat (Bas’ Barbell 6 Weeks To A Bigger Squat Week 2 Day 1)

  • Warmup: 45 x 5, 135 x 5, 165 x 3, 190 x 2, 215 x 2
  • 235 x 60 : 4, 4, 4, 4, 4 … 4, 4, 4, 4, 4 … 4, 4, 3, 3, 6
  • Set at interval timer on 1:20 and did a set of 4 on each beep.  “…” represents a longer rest of a few intervals.

I have to say I’m pretty happy with this.  I was pretty nervous going into this.  With my knee pain, I had no clue if I’d even be able to get this done.  It turns out that the knee didn’t bother me at all.  I’m really wondering what caused the knee issue in the first place.  If back squats don’t hurt to do then it is hard to imagine that they caused the issue in the first place.

Anyway, my strategy here was to keep the reps per set low.  4 was a good number that kept things moving along without allowing form to break down and fatigue to set in.  I threw in the longer rest intervals to let me heart rate calm down a bit as it was gradually building up over the intervals.  I dropped to 3’s on the last grouping because I wanted to be sure I’d have enough in me to get all the reps done.  Getting the final 6 reps in as one set was a pleasant surprise when it happened.

I have to say that I feel like this program already is leading to some favorable adaptations given that 40 was a challenge last week and this week were pretty easy.  Of course, I used a different rep strategy this week which could have been the difference.

I tried to video this session but my stupid camera was crashing and I didn’t realize this until the end.  I suspect the camera isn’t compatible with my new SD card.

At this point, I’m really going to try to not do any more training today.  No kettlebells, no running, just rest and recovery!  Of course, I say that now…

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