squat and pull-ups
Made it to the YMCA this morning, with JZ in Child Watch. Spent only about 40 minutes and got a decent workout in.
Warm up: ergometer for a couple of minutes, dislocates, mobility, push ups, deep squat holds.
Back squat: 5×45 / 5×95 / 5×115 / then: 8 x 3 x 185 @ 180s. Doubtless my highest volume day ever on back squat. I am encouraged. I should do a post that explicitly graphs out the “curve” of overload I’ve been doing on back squats. (Because, in truth, I’m mostly flying blind here; my plan for squats is: keep increasing the weight). It is worth noting that 185 lbs is my body weight and that not too long ago it was my 5 RM.
Pull-ups: 6 x max reps x deadhang, rotating through the various grips (mostly underhand variations) on the squat racks: 6, 6, 4, 2, 2, 3 (23, +2 since last Tue) these were done concurrently with the last six sets of squats. (Just could not get that 7th rep on the first set today. I look forward to getting it on Saturday. I think I can.)