Time to jump back on that horse.
Quick training notes for those of you who, like me, enjoy eating and drinking everything on the weekend….I like to eat. My diet has little to zero boundaries wrapped around it. Occasionally, I have a shitty training day on Mondays, and I am not surprised.
“Why are you not surprised? Don’t you care about your training?”
Of course I do, but sometimes I like to enjoy myself on the weekends, and that can have a negative impact on training. The basic message I am trying to convey is that there are outside factors that can weigh in on your performance in the gym. A great coach once told me: “Bad day? Go through the checklist….Did you sleep well? Did you eat well today? Did you eat bad yesterday? Did you feel stressed out today? Is there something outside of training that is having an impact on you mentally of physically?”
These are all things we need to be cognoscente of while we are training, both at a high level and not. Life still continues for all of us outside of the gym. Very few people are training full time so, remember, life happens.
Back to squat day:
1) Stretch + Mobilize
5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%
*This is the week we have been building to. Load that bar, get yourself focused, and squat it til you can’t. Be sure to note this number, and we will discuss how we will alter our numbers for the next cycle next week. Want a goal? Shoot for minimum 3. Remember, there is a fine life between failure and refusal.
3) 4×6 Barbell Lunge
*Definitely should be adding weight this week, we are cutting the reps.*
4) 5×2 Pause Squat @ 75%
*Still focused on speed.*
5) 3×8-10 Reverse Hyper
*Use a lighter load than you have been using previously. We are just using this to decompress our back a little bit after a pretty heavy day.*
6) Roll out / Cool Down
*TAKE CARE OF YOUR BODY!!*