Legs

Yep, that about sums it up...

I trained after lunch today. Straight after, which was a big mistake. I took Mum to Blue Orchid hair salon on the Kiwanis bus, which picked us up about 20 minutes earlier than we expected. I'd only just finished a plate of sweet potato, bacon and chicken when the bus arrived, so by the time I'd walked to the gym after dropping off Mum, only about 45 minutes had passed. I should have rested a while because I had plenty of time and didn't need to rush my workout, but I started warming up almost straight away. Anyway, eating a full meal three-quarters of an hour before doing a2g squats put more pressure on my stomach than I wanted and I felt sure I would be losing my lunch pretty soon. I took longish rests between sets of my first routine, which helped the food settle a bit, but still...

Front squats
135 x 5, 145 x 4, 4, 150 x 3, 3

Not my best performance with front squats by any means. My wrists felt a bit sore, perhaps because of all the cleans yesterday. That was the cause of my failures, rather than the squats themselves.

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Deadlifts - 5, 5, 5, 5, 5
225, 245, 255, 265, 270 (4)

Better...

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Back squats
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
195 x 3

This was going really well and my technique was really good - core contracted, knees out, chest up - but in the third rep of the last set I felt like I was going to topple forward, so I decided to rack the bar and leave it at that.

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Leg extensions @ 110lb - 9, 9, 9

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50 sit-ups
50 ab roll-outs

Not a great performance today, but at least I had enough time to fit a lot of reps in, so not a complete bust.

Legs

Today's session was a bit later than I usually train, due to work commitments. I had a big lunch at a restaurant in New Hamburg - bacon cheese burger without the bun, but I treated myself to fries for a change. I probably eat one burger a week - always good quality meat - but it must be four months since I've eaten fries. The restaurant we went to is excellent, and we eat there all the time, so I know the food is good. However, after eating the fries I felt sluggish for hours; not a bloated belly like when I have wheat, but just...uncomfortable. Weird how food I used to eat all the time now makes me feel like crap. It's as if my body is rejecting unhealthy food, even if I eat it very rarely. Anyway, I don't think either the later workout nor the meal I ate four hours earlier affected my performance.

Back squats
10 x 105lb
Then 3 x 10 at 140lb

This was based on one of Paul's recent workouts, but scaled to roughly 75% of the weight he used (I rounded up to the nearest 5lb). I also went a2g.

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10 minute time cap:
1 deadlift @ 225lb, 1 jump squat
2 deadlifts, 2 jump squats, 3/3, etc. until time expires
Score = 8 rounds + 1 deadlift

This was loosely based on a routine I stumbled across on a CrossFit gym's website (although I've lost the address). Their WOD was deadlifts and burpees, but I wanted this to be pure leg work.There wasn't an RXed weight for the lifts, just a helpful "Go heavy". Before I started, I thought 225lb might be too light and considered 255lb, but in the end I think I got it right. The deadlifts were unbroken up to and including the fifth round; the sixth was three reps and singles; round seven and eight were all singles. Damn, these made my head spin!

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A quick finisher.

Leg extensions @ 110lb - max reps
8, 9, 9

Legs

Even though I didn't set the world on fire today, it still hurt like hell.

Superset - front squats/back squats, breaking parallel
115 - 3 & 3
135 - 3 & 3
145 - 3 & 3
155 - 3 & 3
165 - 1 (regular grip)
165 - 2 (crossover grip)

Just couldn't get my act together today. I started off going a2g, but couldn't maintain the depth when the weight started increasing. By 155lb, I was still breaking well below parallel, though. During the first front squat at 165lb, using the proper grip, I felt like I was losing hold of the bar, so I racked it. After resting for a minute, I tried again with a crossover grip, but my balance was off and I started to fall forward coming back up from the third rep. I had to drop the bar on the safeties. I didn't video this, so I can't assess where it started to go wrong.

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Deadlifts (deficit)
140 x 10
185 x 5
210 x 5
230 x 5
255 x 4
270 x 2

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Superset
Leg extension - 3 x 12 @ 95
Traveling lunges - 3 x 6 per leg @ 35s, 40s, 40s