new squat and lift PRs

Open Gym at CFA, Saturday mid-day.

Warmed up with jump-rope and rowing, a little mobility, push-ups, hip-extensions, squats, and a set of 1 dead-hang pull-up (my pull-ups SUCK).

Then…

Back squat 5×45 / 5×45 / 5 x 115 / 3 x 175 / 5 x 190 / 5 x 200 (PR).

You know, it’s funny, but I miscalculated the total weight on the bar and did 5 x 190 (my previous PR) instead of 5 x 200 on the 5th set. But it had felt so clean and easy I knew I could still get in the 200. And I did! Whatever I’ve been doing prepared me well for today.

Deadlift 5 x 165 / 3 x 225 / 1 x 275 / 1 x 290 / 5 x 300 (PR)

Deadhang pull ups: 4-3-1-1-2-2-2 elapsed time 8:38. Total volume: 14 pull-ups (+2 from Tuesday).

God that was fun. Came home and treated myself to two scoops of whey in 12 oz. of yummy Homestead Creamery Chocolate Milk. It’s sunny and the sky is Carolina Blue. It’s about 50 degrees out. I’m on the front porch with my laptop. I love Saturdays.


Let me know what you think...