Exerbabble for 8-21-7

Today’s Workout:

NROL, Strength I
Day A, Workout V

BB Squat: Rest: Full
3 @ 45 lbs
3 @ 135 lbs
6 @ 185 lbs (+10 lbs)
1 @ 210 lbs (+5 lbs)
6 @ 185 lbs (+10 lbs)
1 @ 215 lbs (+10 lbs)
12 @ 140 lbs (+5 lbs)
20 @ 100 lbs (+5 lbs)

Superset: Rest: 90 seconds
DB Bulgarian Split Squat: 3×12 @ BW (+2 reps, each set)
DB Step-up: 3×12 @ BW (+2 reps, each set)

Alternating Sets: Rest: Not much
Weighted Back Extension: 2×10 @ 15 lbs (+5 lbs)
Weighted Swiss Ball Crunch: 2×10 @ 30 lbs (+5 lbs)

Laps: 4

(Usual stretching.)

post-workout bodyweight: 160 lbs

I happened to watch a squatting video last night that had to do with staying tight, and breath control. Gave me something to practice, in the least. I’d have to agree that inhaling while going down into a squat makes it hard to stay tight. During the first four sets, this strategy made sense, as I was handling what felt pretty heavy to me. I really felt like I was grinding some of those reps, but I also felt in control. That’s a good feeling, to struggle but know you’re going to make it. Man, long periods make a huge difference.

My only gripe is I didn’t like my depth on the second single. 215 will be my first single next time, so I’ll keep my eye on it. The entire reason I haven’t started with 225 is because I want to make sure my depth is good. The 20-rep set was easy at first, and became difficult after the tenth rep. My body hates high repetitions! I was watching my knees, and I found it was easier if I consciously abducted my legs. (As in, my knees were going in slightly, so I consciously pushed them out.) I felt it my quads a little more, but I went up more steady than I did last time. I’ll keep this in mind.

The BSS/Step-up superset went a little better this time. I had more spirit, somehow. The last set of each was pretty much all forced reps.

Crunches are getting too easy. I’ll start holding something overhead, rather than against my chest, for added difficulty.

Adjustments: I won’t see this workout again until after the Y shut-down, so I’ll make only modest increases. I’ll keep the 185 lbs, as it was challenging. But I’ll start the first single at 215 lbs, and increase the 12 and 20 rep sets by 5 lbs.