BLAB Log: Week 4.Day 2

Agile-8

BB Squat Warm-up - BarX10, 65X8, 95X6, 135X3

BB Squats - 165X5, 175X3, 195X1

Bulgarian Split-Squat Jumps - 10X5X5

Stability Ball Leg-Curls - 3X15
super-set with
Spread-Eagle Sit-ups - 10X15, 25X15X2

60 Sec. Alternating DB Lunges - 30X28, 30X27

Timed One-Mile Run - 9:12

+10% Day, as Paul Carter would say.  I injured myself taking 195 out of the rack a month back.  I tried to tell myself I was nervous about the weight, but I wasn't.  I arched it out of the rack, took a step back with each foot, and it went all the way down and came right back up like bad sushi.  Honestly, if not for the scheduled run, I might have taken it for a few more squats.  But I didn't, because the whole reason I'm following such a rigid program is to protect myself from myself until I know more about what I'm doing.  Regardless, it's nice to ace that weight coming back from the injury and heading into the scheduled deload week.

Just to prove I really am keeping my ego in check, I sure did go right ahead and do those split-squat jumps holding 5 lb. weights, and the timed lunges holding 15's while some of the biggest guys in the gym were doing heavy-ass BB and DB benching all around me.  Fuck it.  My quads felt like they were going to slide off the front of legs after that shit.  Getting the work in.

I felt like crap heading into the gym today after getting no sleep due to house-guests over the weekend, and yet I was able to do the sit-ups with a 25 lb. plate, after having to ditch a 10 lb. plate in favor of BW last week.  There really is no forecasting how you're gonna do in the gym.

Likewise, I knocked 43(!) seconds off my previous best time on the 1-mile run.  Kind of makes me sad that the timed runs are now over.  Oh well, I'm sure Joe D. has something planned that will kick my ass down to humble in whole new ways.  Also, after the first deload week, I'm allowed to max out the reps on my last squat set.  So in two weeks, after the deload, if I can take that last set of 175 to 10 reps, Jefit says that's a PR.  I've been setting rep PR's on my last bench sets, and I hope to start doing that with squats as well.