Yeah well...so, ummm..yeah. We did squats this morning...this is the first time I have squatted in a while due to travel so it was good. In short, it was tough. Our work had us doing high bar back squats for what I would consider high reps. We worked with percentages and not knowing my high bar back squat max, I took about 20% off of my regular squat max and got after it. The workout looked like this.
1. High bar back squat
1x10 @ 60% (200)
1x8 @ 70% (235)
1x8 @ 75% (250)
1x8 @ 80% (265)
* 2-3 minutes of rest between efforts
2a. Shoulder press 4x5 @ 85% of 3RM (120) don't know my 3RM, so I did what everyone else was doing, I could have gone up. 1 minute rest
2b. Front squat
1x5 @60% (185)
1x5 @65% (205)
2x5@ 70% (220)
2a. and 2b. were alternated in superset fashion (press, 1 minute rest and then front squats etc). There was no conditioning work this morning. After all of these squats and doing martial arts last night, I am Ok with it. I have this day dream that I may go home and do some interval running, but it is early yet. I have plenty of time to change my mind or choose to do laundry instead LOL...
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