[WotD] Wednesday, November 18


Finally back on the 5/3/1 stick – Squat day (week 2, day 4)

Having taken those days off to do cardio and bitch a lot, my low back and hamstrings/adductors were far less cranky under the bar this evening.

Early Morning:

Delt Complex: 1×10 (1800)

Lunchtime:

Pullups: 1×15 (2520)

Plyometric Pushups: 5×20 (11500)

Double Overhead Press: 2×5 @ 2×36 (KB) (720)[1]

After Hours:

Pullups: 3×15 (7560)

Squats: 1×10 @ 45 / 1×5 @ 135 / 3×3 @ 185 / 3×3 @ 205 / 3×3+7 @ 225 (PR) (8225)

Delt Complex: 3×10 (5400)

Total Volume: 37,005

HaMilLiMo Running Total: 476,298

[1] Done standing on one foot, because I made a wise-ass remark to one of the guys working out at lunchtime to “okay, now do it standing on one foot, with your eyes closed.”

Note: One foot pretty much precluded the eyes-closed bit, but I did try to do it that way first.

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