Fitness Log 2013-12-02: Squat, etc.

LCI Method Week 3

Squat

• 45 lbs x 5, 135 x 5, 155 x 5, 185 x 3, 215 x 2, 245 x 1
• 275 x 20 (as few sets as possible)
• 5, 5, 2 min rest, 5, 5 (~1 min rest between 5’s)
• Total Time: 5:50

I should have been able to do more than 5 reps per set on these but didn’t.  At around the 5 rep point, my back, etc. started tiring out making it problematic to catch my breath for some more reps.

Circuit

• 3 round of:
  • 8 x squat @ 95 lbs (easy)
  • 8 x push press @ 95 lbs (medium)
  • 8 x ring rows (hard)
• Time: 4:56

This is essentially a repeat of two weeks ago but as 3×8 versus 5×5.  This works out to just one rep less total per exercise but I was able to cut a full minute off my time from two weeks ago.

Interval

• Kettlebell snatch
• 1 pood (16 kg, 35 lb)
• 3 x 2 min max reps (2:00 r)

1. 10r/10l/10r/10l = 40
2. 10r/10l/10r/10l = 40
3. 10r/10l/10r/10l = 40

• Total: 60r/60l = 120

This was an okay performance.  The first interval was easy, the last interval was a struggle getting all of the reps.