Fitness Log 2013-11-18: Squat, etc.

LCI Method Week 1

Squat

• 45 lbs x 5, 135 x 5, 175 x 5, 205 x 3, 235 x 2, 265 x 1
• 295 x 6 (6RM PR)
• 305 x 5 (5RM PR)

Target was two sets of 4-6 reps.  Figured I would start with my prior 5RM of 295 and go for 6 reps and then add some waits and shoot for a new 5RM.  Went exactly as planned.

Circuit

• 5 round of:
  • 5 x squat @ 95 lbs (easy)
  • 5 x push press @ 95 lbs (medium)
  • 5 x ring rows (~90 degree hip angle, hard)
• Time: 6:03

Circuit was very effective at getting me winded and pumping the arms.  Squats were a bit on the light side but I’m not going to complain too much about that given the prior heavy squats.  Push press was just about right.  Ring rows were pretty challenging on the final reps of the final sets.

Interval

• Tabata kettlebell swings
• 1.5 pood (24 kg, 53 lb)
• 13, 14, 12, 10, 10, 10, 10, 12 = 91

Grip was a really limiting factor.