Garage Gym
(Squat3CT)45x6,55x6,60x6,65x6,70x6,75x6
(Crunch)4x12
(Deadlift)135x4,165x4,195x4,225x4,245x4,190x4,4,4
(Plank)4x30
(HingeSquat)7.5"x10,10,10
(Tibialis)17"x15,15,15
(DeadHang)4x30
(BoxJump)7.5"x10
(BroadJump)43-52"x10
68 mins
Started with long paused squats, calling them 3 count, but some reps were 4-5. Started with bar and worked up. All felt easy at first but long pauses some of the 5th and 6th reps were working. Just really wanted to get in a deep squat, hold for a bit, then push out. Did crunches with these. Next I did deadlift and planks. I worked up to something that felt like moderate work, then backed off 15% and did 3 more sets. Just getting back to deadlift after not doing it for quite some time. Next was hinge squats on 3x45# bumpers, tibialis raises and hangs. Then I did box jumps (jump up on bumper plates and jump off to ground was 1 rep) for 10 reps. Finished with 10 standing broad jumps. I got a tape measure out and these were in the 43-52 range, most probably being right in the middle. I want to get to some more dynamic movements like jumping and this was the first go at it. We'll see how my knees feel tomorrow, but I'd like to progress both intensity and volume over time here. Solid lower WO for me.
Nutrition/Weight:
182.6
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