We haven’t had many strength days in the last few weeks. Maybe one or two scattered here or there, but I don’t feel like I’ve hit many of them. Quite possible they have been on days I missed — but who knows.
Today however, I made it. And we did a lot of squats with Coach Lara. We had another pretty good sized class today – Todd & Melissa, Dave, Taylor, Logan, Carrie, Megan, and Keith.
Started with the same warm-up as yesterday. I did manage to get in a few “jumping split lunges” today, but I will admit that they were awkward as possible and I nearly fell over more than a few times. 🙂
Once that was done, we did some mobility — couch stretch with some air squats, some banded work to help us with high elbows during front squats, and then some work in our lats and shoulders with a foam roller or lacrosse ball. Nothing like digging a lacrosse ball into your lats to make you grimace, geez. 🙂
From there it was straight into some front squat form work with an empty barbell before warming up with some weight and diving into the workout:
- Front squats – 5 sets of 3 reps
I paired up with Logan and neither of us was all too eager to jump the gun on weight today. Here’s how it went, including the warm-up sets:
- 95# x5 (warm-up)
- 125# x5 (warm-up)
- 145# x5 (warm-up)
- 165# x3
- 185# x3
- 185# x3
- 195# x3
- 195# x3
I really wanted to get up to 205#, but by the third rep of both sets of 195#, I was sagging forward at the bottom and had to recorrect to get my elbows up. By my last rep of the last set, I felt like the Hunchback of Notre Dame, so I didn’t push it any further. Focusing on form over weight, I didn’t want to get too far out of whack.
I’ve done better at this particular workout. We did it back in November 2017 and I managed to get up to 205# by the end. Didn’t make it today, but that’s ok.
Logan did great though – his reps looked very consistent all the way through, and he wasn’t alone. Lots of lifting going on today. 🙂
Great work folks!