Friday I left work, went home and napped for 90 minutes. Woke up and went to the gym an hour before closing and did my usual squat warm up of 5 x 45, 95, 135, 185, 225 and then rocked out 240 x 5 x 5. After that I was like “nope” and went home and ate a hot pocket.
30lb ruck, 5k, slow pace ’cause I’m out of shape. I’ve rucked 4 times this year – NOLA, DC Heavy and then a 2 miler and this was the 5K worst K.
Then I met up with Candace for lunch and beers and Bert swung in later after his workout. They hooked me up with some sweet shirts and hats for being their favorite person in all of Euless. I noticed the power in the shirt when I put it on. My hair grew back, I wasn’t lazy, I didn’t nap. I’d later find out it helps increase all of your lifts by five pounds. Freaking miracle shirt. You should get one today at www.peacemakertrading.com
woke up, planned to go to the gym but made a bunch of excuses to delay it and surprisingly, I didn’t nap. Must be the new Peacemaker Trading shirt I was wearing.
I did some foam rolling, monster band walks with generic bands, clamshells and then went to the gym.
I couldn’t get into my regular squat rack ’cause homeboy was using it and I can’t use those half-racks ’cause I’m short and when I squat down the bar comes off my back ’cause it is resting on the rack so I did push press:
push press: 5x – [45, 95], 120 x 5 x5 – lots of tears on this one.
back squat: 5 x [45, 95, 135, 185, 225] and then 245 x 5 x 5. No lower back pain but maybe I need to record my depth again.
deadlifts: 5 x 135, 185, 225 then I left ’cause I was smoked and my ass was on fire.
So, ass is on fire. Not sure if that’s a result of the squats or the extra warm ups I did. Either way, good workout weekend. Could be better and I am giving up alcohol and caffeine for two weeks to see if I can’t fix this heartburn.