A. Front Squat: 5x4-6 @ 32x0; rest 3min (165,175,185,200,210)
B. Cyclist Squats: 5x6-8 @ 21x0; rest 2min (155, 165, 165, 165, 165)
C. Half Squats: 5x4-6 @ 22x0; rest 2min (225,275,295,315,335)
D. Back Squat: 1x20 @ 20x0 (185)
Notes: Worked out at noon today after some meetings and personal training. Had a medium sized meal about an hour and a half before my workout. Only slept about 6 hours last night, woke up early and couldn't fall back asleep.
I taped my tempo trainer to the inside of the 45lb. plate so I could listen to the tempo during a sets of squats. The true one second counts are just brutal as compared to what you are thinking in your head. Not to the point that the weights are effected very much, its more about the increase in focus needed. You just have to dig deep and embrace the suck.
Sartorius muscle was still nagging me from last week, so I tried varying my stance to compensate. Didn't get quite as hot as last week, but I knew it was "there." Front squats were rough. Focused on staying more in the midfoot, rather than getting way back on the heels. I think this might be what fries out my back and prevents me from utilizing my quads during squatting. Cyclist squats wrecked my quads (man). Could barely walk after the last set, and I still had 6 sets of squats to go. Sucked it up and added more weight for the half squats. Focused on stabilizing the mid-line here, keeping the belly and butt tight. Finished off the squatting with 20 squats with 185lbs.. Thoughts were in the back of my head to go for 225lbs., but I wanted to complete the 20 squats this week, after not being able to the last 2 times.
Threw in my double unders under grip/cns fatigue at the end. 2 sets of 30 second static plate holds with 55 unbroken double unders.