Richard Gibney's 365 Days of Fitness: Day 197

July 18, 2013  /  Richard Gibney

Day 197 Well even though it was another big day of back to back training sessions, I still managed to get my workout in. Thankfully, as usual my client Ryan was keen to have me as his workout partner. Earlier in the week we worked on some Olympic lifting and some upper body, so today I felt it would be worthwhile spending a good chunk of time in the squat rack.

I haven't had a really intense squat session for awhile. I think I was a little hesitant to to load things up as I came up to and passed the halfway mark. I was scared to do derail myself so close to that point with a back injury, but I've been feeling really good and was looking forward to getting that deep burn you can only get from a really hard leg workout.

Today's Workout:

High Rep Squat Session

Exercise 1: Back Squats

Set 1: 135 lbs x 20 (90 sec rest) Set 2: 185 lbs x 20 (2 min rest) Set 3: 205 lbs x 20 (2 min rest) Set 4: 205 lbs x 20 (2 min rest) Set 4: 155 lbs x 20

TRX Circuit

  • Inverted Row: 15 reps
  • Single Leg Squat: 12 reps per side
  • Roll-out Tricep Extensions: 15 reps
  • L (High Row to External Rotation): 15 reps

High rep squat sessions are always challenging. Getting yourself mentally prepared to gas out your legs is the toughest part. You know its going to hurt, but it's a good hurt. About halfway through your set you feel like you're going to throw up but you have to push through. By the time you finish that last rep you really feel like you've accomplished something.

I have a feeling I'm going to be sore tomorrow but that's ok. I have another super busy day tomorrow, and have a feeling my workout will be something fairly low key. I may ride the bike for 20 minutes at the end of the day and do some core and injury prevention. Getting the blood flowing will help move the recovery process along and of course working on preventing injuries is always beneficial. However, for some reason I may feel pretty good and end doing something much more difficult. I guess I'll find out in the morning when I get out of bed.

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