4/5/14 Workout


Oh joyous day! I did several sets of back squats! I love me some squats and it felt like a big breath of fresh air doing them. First time for barbell squats of any kind since the knee went out. I got down to a fairly respectable depth (just below parallel.) The knee felt pretty good. There was some tightness/bruised-type feeling on the outside of the knee but only at the deepest depth. I followed that with deadlifts and some other fun stuff. Here’s what it looked like:

  • Squats: 95 lbs. x 5 reps – 115 lbs. x 5 reps – 135 lbs. x 5 reps, 5 reps, 10 reps
    • Life affirming!
    • Felt very solid.
  • Deadlift: 155 lbs. x 3 – 205 lbs. x 3 – 225 lbs. x 3 – 2625 lbs. x 3 – 290 lbs x 3 reps
  • 1-arm kettlebell clean & press: 16 kg x 10 reps each arm – 20 kg x 10 reps each arm
  • Ab wheel roll out: 7 reps x 3 sets

I followed this workout with intervals on the bike: 1 minute on/1 minute off x 5 sets followed by several minutes easy pedaling, then I repeated it.

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