It’s an interesting feeling waking up well before one’s 4:30am alarm and not being tired when this happens…granted, I woke up because my bowels decided they needed emptying, but still. It was weird to be wide awake at 4am without having the alarm go off. Anyway, took care of business and hopped down to my workout.
Here’s the workout:
Speed Squats – 45x5x2, 95x5x2, 135×3, 185x2x5, 195x2x5, 205x2x5
- I should definitely get my warm-up volume higher to really get my movement patterns in better shape before hitting the work sets. I normally do 50+ reps in my warm-ups, but today all I did was 25 body weight squats, 25 back raises and then dropped under the barbell. Even there, my warm-up volume was much lower than usual. Normally, I would do 45x10x2 (sometimes to sets of 20 instead of 10s), 95x10x2, 135x3x2 and then lower volume working up to the work sets.
- Squats just didn’t feel right until I got to the sets with 205, where everything felt really locked in and explosive. Need to make small adjustments to achieve big changes.
Speed Deadlifts – 45×10 (stiff-legged deadlifts), 45×10, 135×5, 225×2, 230x2x5, 240x2x5
- Programming called for another 5 doubles at 255, but between taking way too long (in my opinion) to finish the squats and being completed gassed after 10 doubles, I just didn’t have it in me to keep going. I’m going to work on improving overall work density moving forward to ensure that I can get all of the desired volume moving forward.
Goodmorning – 65×10, 85×10, 105×10, 125x5x3
- I probably could have gone heavier than this, and I’m glad that I know this. I’m going to use this as a starting point to build my intensity into this movement. The goodmorning has always been a weak movement pattern for me, and I firmly believe strengthening it will help with my deadlift and squat and overall stability/strength.
Ramble on Fitness 