2014-03-07 Squat

Warmup

Squat -
45x5
75x5
105x5
135x5
165x5
195x5
225x5
255x5
285x5
310x5x3
I brought my stance in to deadlift width up until 255; 225 felt off, so I took it out a few inches. I still get the quad pain and knee cave but neither is as bad as it was with my (old) competition stance.
315's a pretty nice milestone, so I'll get video for that one (front and side).

Pull-Up -
8, 8, 7, 7
These are getting more questionable; I'm going to swallow my ego and allow for more sets in future.

Cable Crunch -
95x8
90x8x2
It helps to "chin" a bit to get the weight moving.

DB Preacher -
25x8, 8, 6, 2
Just switched arms for the 2.
I realized while doing these that I've skipped 22.5 completely; I'll go back and hit that.

Elliptical -
5m @ 1I, 7R, 135rpm
10m @ 1I, 9R, 175rpm

Erg -
5.5m @ 3:30
5x (1m @ <2:00, 1m @ active rest)
Next time I'm going to push myself for sub-1:55 on all 5 intervals. As I think I mentioned last time, the downside to good work capacity is that you recover so fast that you feel like you didn't make yourself work hard enough at...well, anything, really.

Face Pull -
5lb*15x3

Couch -
1m/ea

LAXUB