Bring Out The Gimp


You always injure yourself on the last rep, unless you’re a complete idiot and keep going. To quote Vizzini, “I am not a great fool.” Notably, I’m not a complete idiot, either.

Neither of which make whatever it was that I pulled/strained yesterday (prime suspect: left medial glute) any less uncomfortable. Alternating heat with ice, a little stretching (when and how possible) and massage will, hopefully, assuage things.

15/9/3+ – Overhead Press & Squats

Overhead Press:

Warmup: 1×10 @ 45 / 1×10 @ 65 / 1×5 @ 95 / 1×3 @ 115

Work Sets: 1×3 @ 125 / 1×2 @ 145 / 1×3 @ 155* (PR) / 1×18 @ 95 (PR)

Squat:

Warmup: 1×10 @ 95 / 1×6 @ 135 (both were done to full depth, “ass to grass”)

Work Sets: 3×5 @ 185 / 3×5 @ 205 / 3×5+5 @ 225 (finishing set of 10 was a PR)

Supplemental:

Asymmetric Squat: 4×10 @ 25+35 (one set of ten with each weight in each position in each hand)

* These were done as a Push Press, because I had to engage my legs to get the weight past my chin. It’s a PR for that move, too. Obviously time to reset and begin the progression at that weight again.

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2 Comments

  1. ooh, i forgot about asymmetric squats! i gotta see if we have decent dumbbells for this.

    • I used plates, actually, since I have some with handles carved out of their circumference. Kettlebells would also work.


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