Workout Summary: 11.14.16

Back to the lifting of heavy things. Today’s workout was great; I broke two (I think) weight records in two of my most feared exercises (back squats and bench press). Back to short reps and high weights; trying to trick my muscles into handling the high weights for the big reps.

Here’s the rundown:

Dynamic warmup

  • Lunge with a twist: 20 yards
  • Slide-n-glide: 20 yards
  • High knees/butt kicks: 20 yards
  • Leg swings: 40
  • Legs over body: 20
  • Scorpions: 20

Lower body

  • 4×6 back squats: 55 lbs, 65 lbs, 70 lbs, 75 lbs
  • 3×10 box jumps, tallest box
  • 2×10 hip raise leg lifts

Upper body

  • 3×8 assisted chin-ups: 50 lb resistance
  • 3×8 assisted dips: 50 lb resistance
  • 4×6 bench press: 45 lbs, 65 lbs, 70 lbs, 75 lbs (only 3 with this weight)

Core

  • 2×10 back extension, 5 second hold
  • 2×10 (each) oblique crunches
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