2 Weeks of Squatting Every Day

I keep getting up earlier than usual and I’m not too happy about it. My upper body seems a little tight this morning from the 84 pull-ups. Didn’t rush out to the garage this morning since I have a lot more time to work with on Sunday mornings.

Switched it up with 100 Walking Lunges (20# vest) for my warm-up. It took me 4:30 to do them.

Coffee Squats

2 Front + 5 Back

  • 45#
  • 135#
  • 175#
  • 205#
  • 225#
  • 245#
  • 265#

Up 30 pounds over what I did last Sunday for this complex. This is the most weight I’ve had on the bar yet and it’s still well below the 295# I’ve done for this combo before.

That completes 14 days in a row at the squat rack. I’ll keep slowly increasing the weights and over the next two weeks I’ll hopefully be back to typical squatting loads. I’ve really been enjoying the morning squats as a way to kick off my day. Haven’t noticed any additional fatigue from them and don’t think they’ve been affecting my other training negatively. If anything they are probably helping. Don’t think I’ve mentioned the stretching routine recently, but I’ve been continuing to do it at least once a day, except when I do the 90 minute yoga workout.

Accessory

4 Sets

  • 10 Incline DB Bench Press (45°, 40-45-50-50# DBs)
  • 10 JM Press (45-65-65-65#)

Going to try adding in some bench press accessory work on the weekends to see if it’ll help getting to 300#. Holy Shit! The JM Press is no fucking joke. There are a couple of variations out there. I used what looked to be the hardest one and I’m pretty sure I got that right. Wow!

I hope that didn’t smoke me too much for today’s workout. Super Sunday at noon…

Warm-up

  • Crossover Symmetry Activation
  • 1,500m Row (6:36)
  • Bottom Squat Hold
  • C&J
    • 4×45#
    • 2×95#
    • 2×135#

Weightlifting

E2M 20:00

  • 2 C&J

Started with 155# and went up 10# each time, finishing at 245#. I think I wore the belt starting at 215#. Took my time with that last round, to make both reps. I squatted most of the reps but powered a few of the early ones when I wasn’t thinking. Last few rounds got rough. The cleans aren’t really a big deal for me, but I’m pumped to have made all of the jerks. We took about 5-10 minutes plus before starting the next part.

Conditioning

With a running clock, @ 0:00…
5:00 AMRAP

  • 5 MU
  • 10 Cleans (155#)

This is event 1 of the 2015 Masters Qualifier. Wanted to do some muscle-ups this weekend and this looked like a fun one to try. Was scared how this would go after all those heavy cleans, but it was just fine. I broke the MU into 3-2 every round and did relaxed singles for the cleans. Finished 2 rounds plus 5 muscle-ups and 2 cleans. It was fun doing some MU in a workout again.

I called on the group for some movements to make up the next two parts and then I came up with the rep schemes and how to split up the 4 movements.

@ 10:00…

  • 30 Wall Balls (20#, 10′)
  • 30 Push-ups
  • 30 Russian KBS (70#)

Wall balls and kettlebell swings were unbroken. I did the push-ups in 3 sets of 10. Finished in 2:50.

@ 20:00…

  • 150m Walking Lunges

I was excited when someone picked lunges and knew I had to put them solo. Finish the workout with a little Lunge University. 🙂 We went outside since it was a nice afternoon. I programmed it as 100 walking lunges, but after about 50 steps I went to chase Michelle down for extra credit since she was doing a lap. I don’t usually do them stepping through, but did to catch up and it’s so much faster doing them like that, but so much extra burn too. Finished in 4:03. I stopped counting the reps after deciding to go for the lap distance instead, but should have been about 150.

Midline

  • 60 Quarter Get-ups

Used a 53# KB and split this up into 10 reps per side at a time.

Knocked out Crossover Symmetry Plyometric before heading home. Kind of wanted to skip it, but was already feeling my shoulders smoked so I knew I should do it.

An hour or so later at home I am wrecked!

Get Up and Do The Work

Late workout last night throws me off with sleep and recovery, though I guess the two are largely related. Didn’t want to get out to the garage this morning, but I did.

Coffee Squats

Back Squats

  • 20×45#
  • 10×135#
  • 10×155#
  • 10×175#
  • 20×195#

Didn’t even warm-up today. Jumped right in. Felt better than expected. That’s 20# heavier than the set of Super Squats I did last week.

Lunge University

  • 200 Walking Lunges (20# vest)

No stopping allowed. Finished in 7:50.

Then in for the 9am class at CrossFit Intuition.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 900m Row
  • Deadlift
    • 10×45#
    • 6×155#
    • 6×245#

Strength & Skill

10:00 EMOM (alternating)

  • 6 Deadlifts (245#)
  • 10 T2B

Damn that felt heavy. Wore a belt to protect my back.

Conditioning

12-10-8-6-4-2

  • HSPU
  • Burpee Box Jump Overs (24″)

Gotta manage that handstand push-up fatigue. Went 6-6, 4-3-3, 3-3-2, 3-3, 2-2, and 2 on the wall. Finished at 9:59.

Midline

4 Rounds NFT

  • 2/2 Turkish Get-ups (44#)
  • 12 Russian Twists (44#)

Need these TGUs for my shoulders.

Cool Down

  • 2,000m Row (8:57.3)
  • Crossover Symmetry Plyometric

On the 4th Squat Day

That resting heart rate though!
That resting heart rate though!

Now my hamstrings are wrecked from yesterday. I was looking forward to walking normal today, but guess not. Out in the garage by 8am. Did 3:00 on the Air Dyne (1.35km).

Back Squats

  • 20×45#
  • 10×135#
  • 10×155#
  • 20×175#

Over the last couple of days I made so many adjustments to what I was going to squat this morning. Had mostly been air squats or goblet squats, but at the last minute I wanted a bar on my back. Still keeping things light. Was pretty stiff throughout that warm-up set of 20 with the empty bar. That’s 4 days of squatting in a row now.

Accessory

  • 100 Walking Lunges
  • 2:00 rest
  • 100 Walking Lunges (20# vest)

Took me 4:03 for the first 100 and 9:49 total. I guess I wanted to get it over with since the weighted ones were faster.

Closed out with Crossover Symmetry Plyometric and 15 minutes of back, hip, and leg stretches.