Tuesday, 26 April 2011


I was planning on doing heavy partial squats today, but the cage was being used and I didn't want to try these without the benefit of safeties. I went for lighter back squats to just below parallel instead.

Back squats to 4 risers: 3, 3, 3, 3, 3
135, 155, 175, 185 (2), 185 (2)

Looking back at my training logs, the last time I did this type of back squat was in September 2010 (before I started blogging) and got up to 170lb for 3 reps. That was without risers as a guide, so probably not as low as 4 like today. Because I wasn't planning on doing these today I didn't make a note of my PR beforehand, which I sometimes like to use as a motivation tool (it gives me something to aim for). An increase of 15lb is progress, but that was 6 months ago; more would have been better. If I'd known my old PR I might have pushed myself a bit more, but it's difficult to know for sure now.


For time:
50 traveling lunges per leg @ 55s
Every time I drop the dumbbells do 15 air squats and 10 max air jump squats

Time = 20:22

The last time I did this routine with traveling lunges was back in December. (And this was the time before that, with Paul.) My time then was 9:56 using 52.5s, not 55s. Because of the huge time difference, I'm assuming I only did a total of 50 lunges, rather than 50 per leg, which is what I did today. At least I bloody hope so!


Leg extensions 95 x max reps
14, 12, 13

Plenty of stretching afterwards, so hopefully I'll be able to do lots of leg-based conditioning later this week.


Paul French said...

I remember that routine, most certainly was 50 total steps, or 25 per leg, so you doubled it.

Common Sense Design said...

Did I do the air and jump squats at the end, or only between lunges? I didn't do them at the end today. If I remember correctly, today's version broke down into sets of 12-10-10-8-10-10-10-10-10-10. My head was spinning at the end so I was leaning up against the wall by Chris's office. Tom Hinz came over to check I was all right!

I was adding a note to the back squats section above while you were typing your comment.

Paul French said...

In between, when ya set the dumbbells down you performed that couplet then when ready picked them up again and kept going, after you were done the final lunge the timer stopped.

I wouldn't be too displeased with a 15 pound increase on the back squats, ya barely go heavy on that style so ya can't expect a huge increase in weight.

Common Sense Design said...

I'm really not too displeased with the final weight. I know that my form today was much better than last year because I remember I wasn't squatting too deep back then. I hit the 4 risers with every rep today, so I know I was just below parallel.

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