Cube week 1, day 3 -- speed squat day
Some dynamic work (not enough) and some bar work. Used B-Ala/creatine mix + BCAA+. I wore my loosest Jack briefs and knee sleeves through the first two movements, after which I ditched the sleeves.
Squat 3x3 @75%: 255kg felt light; left knee barked a little on the right side of the patella, so I put some blue horse liniment on it and it was fine
Reverse band squat, 1x2 @85% with average band: 290kg came up fast
Olympic squat 5x5: These were fine -- weight was enough that I thought I could get about 8 or 10 reps -- maybe an RPE=8 on the Tuchscherer scale; kept feet narrow and toes out a little, kept knees out
Step-ups 4x15 with a barbell loaded with a couple hundred pounds: sucked wind like a Hoover and got a vicious pump.
Good mornings 3x12 with the same barbell -- supersetted the two. Had some serious low-back cramps, but worked through it. Both of these movements, I was trying to figure out what weights to use going forward. 100kg worked pretty well, I guess. I little heavy for the step-ups and a little light for the GMs. We'll see.
DB Swings with a 30kg DB. No KBs at the Smash household, I'm afraid, so made-do.
GHR is still in-bound, but I will be able to sub a reverse hyper for one of these movements (step-ups or GMs) soon.
Off to eat a smallish animal and then chase the wife around the house. Have a great Friday, all.
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