In the afternoon I put the new handles on the Ski Erg and felt like working out. I haven’t hit a garage session is way too long. Warmed up with a 500m ski in 2:10.6.
Back Squat
- 10×45#
- 5×95#
- 5×155#
- 3×205#
- 3×225#
- 3×245#
- 3×265#
- 3×285#
- 1×295#
- 1×305#
- 1×315#
- 1×325#
- 1×335#
- 1×345#
Feeling good! Getting more used to the shoes and belt each time I wear them. Only 15# shy of my previous best and decided that was enough since it’s 10# more than I’ve done since the back tweaks. No need to rush it. I can feel some squat PRs coming in January for sure.
Used the new Rogue training plates finally. I can fit 295# on the bar where 205# of Hi-Temps would fit before.
I’m 95% sure I’ve narrowed down my leg issue to the rectus femoris of the quad muscles. Starting to try some compression (too 3 bands!) and e-stim to see if that’ll make it feel better. I could definitely feel it at times when squatting, but didn’t seem to affect me.
Accessory
Banded MU Ring Pulldowns
- 20 Red band @ 7’3″ bar
- 2×20 Red band @ 7’3″ bar, sitting on 55# bumper
These come from CrossFit Training via Vivendi Lab. I’m an inch or so away from being able to do strict muscle-ups, so these should really help me out. Sitting on the bumper plate allowed me get full extension through the ring dip portion or else I would hit the ground with my knuckles.
Conditioning
- 3,000m Ski Erg
Pretty sure that is the longest distance I’ve done at a high intensity. Even beat my 2,000m PR in the process, which goes to show I had no idea what I was doing when I first got the machine. My last 1,000m was the fastest of the 3 too. The 500m splits were 2:04.9, 2:06, 2:04.2, 2:04.5, 2:02.8, and 2:00.2. Not sure what I was doing in the second 500m. My 2,000m time was 8:19.6 and 3,000m was 12:22.6.
That was fun! Need to hit some solo stuff every week again. The quiet is nice, I can do whatever I want, and it’s a good time to think.
Nick Momrik's Fitness Logs 