Wednesday, Nov 18th -
I went to the gym last night for Day 1 of my squat/pull-up/core pre-season workout. Couldn't do any upper body because my wrist is still hurt, but I finally got on the squat rack after a nice wait. Didn't use the bar pad this time...wanted to see what it's like to go raw, baby!
3 sets of 12 full squats @ a spritely 135 lbs. Down and up within 4 seconds. It was definitely the first day back: my legs are a little sore today and I was getting a little bit of a sweat going. Told you my legs aren't that strong (yet)!
Weight circuit:
Almost 2 circuits (before my self-imposed time limit ran out) of:
standing glute extension (looks like a horse kick) - 150 lbs, abductors - 220lbs, adductors - 220lbs.
Sets of 12.
My groin isn't quite 100% yet. Hamstring felt fine. My initial goal is to squat 1.5x my body weight, which would be 250 lbs or so. I've never bothered to lift 250 lbs before but I've done an equivalent for sure:
http://www.timinvermont.com/fitness/orm.htm
This is an initial and achievable goal I expect to attain within a few weeks. Second tier goal is 300+. Again, I'll be doing largely high rep weight to start. Don't forget to intersperse some unweighted squat jumps between sets...and weighted squat jumps are a money exercise to close out a gym visit. George, you could go as high as 90 lbs total at this point, so it should be nice and light. See one of those workout emails if you forgot the form.
I want to add deadlifts too. Next time.
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