Monday: SUICIDE SQUATS (strengthy session)

Suicide squat = squatting too low with too much weight and nearly eatin' it.

Stretched some, yumped around and warmed up with:

• 15 double med ball incline (feet on bench) push ups
• 25 mountain climbers
• samson stretch
• 10 double med ball incline push ups

1. Squats: 6 x 2(ish) x 215, but more of sloppy ad hoc work session... did some light OHS (95), eased up to work weight incrementally, but by the time I got there 215lb was feeling way heavy. My focus was getting low and I was breaking parallel and getting my butt down pretty well at heavy weights for me, but once I hit/broke parallel at 215, it was HEAVY. Work set looked like this: 2, 3, 2, 3, 2, FAIL (going for 2 -- on second rep failed pushing up and had to dump the bar forward over my head... scary... and I was lucky that I just happened to have those extra support beams on the rack -- I usually don't have 'em there.)

I should be 5 x 5in' 215. But then again, if i was a little less strict on form, it might have felt lighter.

2. Overhead Press: 95 x 9, 105 x 5, 110 x 3, 110 x 4, 110 x 3

3. Some delt DB raises (3 wussy super sets): Rear sitting on exercise ball 20 x 10 / side 15 x 5, Rear sitting on exercise ball 25 x 10 / side 15 x 5, Rear sitting on exercise ball 25 x 10 / side 10 x 10 with holds n' some twistin' at the top..

4. Core training session:

• Barbell punch press -- 5/side x 50 on bar
• Weighted side bends -- 10/side x 45lb
  
• 10 bird dogs
• 10 v-ups
• 10 back extensions

Repeat 3 times.

Finisher: Plank Hold for at least 90 seconds, maybe 2 min...

Weigh in: 172.5 (what up!)