[WotD] Sunday, November 8


5/3/1 – Squat Day

I modified the concept of active rest between the sets of the second and third work set weights to mean “mow the lawn in several three minute intervals.”  Worked like a charm — the yard is mowed, and that last set at 215 was tough, but big and satisfying.

Warmup: 1×15 @ 45 / 1×10 @ 95 / 1×10 @ 135

Work sets: 3×5 @ 175 / 3×5 @ 195 / 3×5+8 @ 215 (PR)

Supplemental Work:

Pullups: 5×15 (12375)

Pushups: 5×25 (15000)

Glute Bridges: 5×20 @ 54 (each leg) (10800)

Volume: 46,695

HaMilLiMo Running Total: 186,213

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