Major squat farts after tonight’s workout! Finally got to the point where ATG squats generate them now. After the last cycle when I hit 495×5 I knew I wanted to go for a new 1rm PR this cycle. I wasn’t sure how tonight would play out, as my knees have been achy from yoga, and my squats haven’t felt all that strong since hitting that 495×5 last month, but things fell into alignment tonight and I had some good lifts. After talking with a new friend at the gym about where the line is between tasteful heavy metal, and crap, I set to it. I hit the target single for this cycle (465) and then went for a 5lb PR. The last time I maxed out my ATG squat I barely got 505 for a single (see my youtube vid of it). Tonight I killed 510. After a few minutes of rest I put 15lbs more on the bar and went after 525. Pretty easy double! I probably could have done 2-3 more reps, but my adrenals said ‘ok thats enough’, as I had totally psyched myself up 3 times in a row and was mentally toast at that point. After hitting that great PR I stripped down to 315 and did 3 paused squats - holding each rep in the hole for a 10-15second count. Those were some long pauses and made my blood pressure go through the roof. Very dizzy afterwards, but I sure love those paused squats. Afterwards I did step ups to one of the 16″ portable flat benches. The 4 extra inches of height makes a big difference, but I liked the quad workout better with the 16″ bench in comparison with the 12″ box. Less weight, but still kicked my ass. Finished off with some abs, and went into the yoga studio and had some hot chocolate. Came home, shoveled the driveway (again).
Merry Christmas everyone!
ATG Squat:
135x12x1
225x12x1
315x1x1
405x1x1
465x1x1
510x1x1 (PR)
525x2x1 (PR)
Paused ATG Squat (reps paused for 10-15 seconds):
315x3x1
BB Step Ups (to 16″ bench):
135x10x2
155x10x1
175x10x1
185x10x1 (PR)
Hanging Leg Raises:
bw x12x6
+ stretching + shoveling
Duration: 75 minutes
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