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“If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery
Because I did squats and bench on Monday I didn't go for extra reps on press and deadlift today because I was still really sore from Monday, just didn't feel fully recovered. I wouldn't usually do these two workouts so close together but I am leaving town tonight and won't have access to a gym until I get back early next week and wanted to get it in.
Anyways, today was:
Nah, the "bitch" bit and ran. Punk dog. Hahah.....my own fault really. My cousins boxer (they have five of em). I can walk in the house or the yard unannounced and no problems. But I saw one hop up by the fence, you know like it wanted petted...no hackles raised, no barking, no growling. I reached over to give her a pat on the head....bad move. Its the ONE of all the boxers that literally bites anybody who reaches over the fence. I'm like the fifth victim. It bit my hand and turned tail and ran. Coulda used a couple stitches but we got butterflys and some glue to get the job done . Funniest thing is that my cousin talked about getting rid of her after the first couple incidences and it was me telling her "Nah, any dumbass stupid enough to stick their hand over a fence where there is a whole pack of dogs deserves to get bit!" LOL.
I'm changing my ways in terms of squatting. Shooting for "crisp" rather than grind... so I stopped at three even though I coulda busted out 2-4 more. I think this was my problem with 4x/week. Taking it to a 10/10 effort on every AMRAP set just isn't sustainable.
I've officially renamed "volume squats" (Texas Method) "Horrible squats" Because they're brutal, awful, and make you hate life in every way. You feel them in your muscles, your liver, your lungs, your heart, and all the other vital organs you're not used to feeling. They suck. Suck. SUCK.
Horrible Squats: 345 x 5 x 5
Bench Press: 205 x 6 x 4
Chin-ups: AMRAP in 7 minutes: Either 80 or 82, depending on if you discount the 2 that I kipped the hell out of. My composition book says 80. CrossFit would give me 82. Started with 5's, switched to 4's, 3's, 2's, and 1's. Feel like fewer negatives allows me more total reps (duh). I've been starting with sets of 10 or 12, and it's holding me back at least as far as maxing out the numbers goes.
The squat program I'm running as of today required an initial deload.
8x2x200 w/45sec rest between sets.
Add 5 lbs to the last set each [weekly] session for a duration of 8 weeks
My gym was closed today for the holiday. Had to pay a $14 drop-in rate at the Gucci gym up on the hill or sacrifice scheduled Squat/Light Back day. Hadn't set foot in this gym in a couple of decades. Lots of peacocks prancing to and fro in overly tight spandex and oversize tank tops. Peacocks are cool, just not used to seeing so many in one place. Also a plethora of what I assumed were "independent personal trainers" making the machine circuits with their 'tentative' clients in tow. In the 45 minutes I was on the floor, one trainer ran 4 successive clients (all senior citizens) through the same machine circuit. He would gaze off into the distance, daydreaming, while issuing instructions by rote in the most uninspiring voice imaginable...with no corrections to form or technique. He didn't seem to notice that each of his clients appeared unsure and uncomfortable. I felt bad for these folks. Post workout, I used the sauna, steam room, and extra soap in the shower just to try and get my money's worth. I'm bad like that.
Can you please explain the course above.
I understand the 4x60 for example; however, the :60 (i.e: 4x60:60) has me baffled.
Was a gym rat for most of my younger/middle aged life. Just don't recall seeing that particular notation.