Fitness Log 2013-12-09: Squat, etc.

LCI Method Week 4

Squat

• 45 lbs x 5, 135 x 5, 155 x 5, 185 x 5, 215 x 3, 245 x 2, 275 x 1
• 305 x 2
• 285 x 4
• 275 x X

Wow, that was bad.  305 is my prior 5RM so 2 reps is just bad.  Weight felt crazy heavy.

Circuit

• 4 round of:
  • 8 x DB supinated press (20 lb)
  • 8 x DB renegade row (20 lb)
  • 8 x DB front squat (20 lb)
• Time: 5:44

Interval

• KB swings
• :30/:30r x 8
• 32 kg: 20, 16, 15, 12 = 62
• 24 kg: 10, 10, 10, 12

Wanted to break in my new 32 kg KB so I did some swings.  As usual, grip was the limiting factor.