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Friday, December 5, 2008

Shoulder Press and Squats/Muscleups 12-5-08

Shoulder Press 

95 x 5
105 x 5
107.5 x 5  -  PR by 2.5lbs. I took the baby step cause its getting real tough. After another 2.5lb step next week, I'll switch to sets of 3.

95 x 9 - Just failed to lock out 10th rep

Almost went with the pack scaled down version on the squats but decided to push the envelope and do the squats as RX'd.  Subbed Jumping Muscle-ups for Muscle-ups:

100 squats
2 Jumping muscle-ups
80 squats
4 Jumping muscle-ups
60 squats
6 Jumping muscle-ups
40 squats
8 Jumping muscle-ups
20 squats
10 Jumping muscle-ups


Thats the most squats I've ever done in a workout.  I have a feeling I'm going to be more then a little sore for the next two or three days after 300 of those beauties.  In the second round of squats I realized I was in for some misery.  Quads locked up sometime in round 2.  Squats:  1st Rnd 50-15-10-10-15 2nd Rnd 20-20-15-15-10 3rd Rnd 15-15-15-15 4th Rd 20-20 5th Rd 20.  All Jumping Muscle-ups were a breath or three pause at the bottom and go except for the last round which was broken 4-2-2-2.


Dan said...

Looks like a good one! Good work amigo.

JAK said...

Thanks dude. Feeling the soreness in my quads. It should be interesting when I try and squat heavy today.

Dan said...

Oh yes... that sounds like fun.

Working in the OD's office is incredibly lame, as I'm sure you know. I think I may try and use the sled... although it's depressing not being able to heavy back squats.

JAK said...

The sled? What means you?