Exerbabble for 11-21-6

Today’s Workout:

BB Back Squat: 3 @ 135 lbs

Superset A
DB Bulgarian Split Squat: 12, 10, 8 @ 30 lbs/13.6 kg (+5 lbs)
One-Legged Air Hump: 3×12 @ BW

Superset B
BB Squat: 12, 10, 8 @ 145 lbs/65.9 kg (+10 lbs)
DB Traveling Lunge: 12, 10, 8 @ 15 lbs/6.81 kg

Superset C
One-Legged DB RDL: 12, 12, 12 @ 15 lbs/6.81 kg (+0, +2, +4 reps)
Seated Calf Raise: 12, 12, 12 @ 90 lbs/40.9 kg

Groin stretches, sun saluation, groin stretches. (Forgot vacuums.)

current bodyweight: 157.8 lbs/71.72 kg (+.8 lbs, weekly average of 156.7 lbs)

BSS are getting to be difficult. I was starting to have balance problems, and I was leaning forward too much. Air Humps were easier because I had the ball between a wall and a little step-up platform. Sue me.

Didn’t get full enough depth in the first set of squats. Remedied that in the second set, noting that I was actually feeling my quads exerting themselves, for once. What a concept! Must have tired my ass out, pardon the pun. I went slower with traveling lunges, pausing when I land with my foot, to make sure I’m not in free-fall. Then I lower myself, then rise again. Keeps me more stable. I’ll add reps next time as I, sadly, finished the lunges without falling over.

Balance is slowly getting better for one-legged RDL. Slowly.

I felt like I had just been sprinting afterwards, with the way my throat and lungs felt. I was definitely sucking air deeply during those middle rest periods. I definitely have more mental stamina than I used to, I might have given myself a few more seconds before getting my back under the bar. Now I just tell myself to grunt it out, and if I hit failure, I hit failure. Of course, I haven’t yet. I await the day I push myself so hard squatting that I just don’t come up. :: smiles ::

My lower back felt frazzled afterwards. Shit, I’ll admit I had more of a forward lean than I’d like during squats. But I think it was mostly from the RDL’s. That’s 72 reps with a total of 30 lbs between the dumbbells. It’s not the weight, it’s the reps!

Adjustments: Is this the halfway mark of Phase IV? I believe it is! BSS reps should move to 12/11/10. Ditto squat. Ditto Lunges. Bump RDL weight to 20 lbs, and hit all 12’s. Bump seated calf raise to 100 lbs, and REMEMBER TO STRETCH BEFOREHAND. I’m terrified of those damn calf cramps.