Today was leg day, but it didn't turn out as I'd thought it would...
Started warmups with some light 225 lb. squats all the way to the bottom, when BAM! My shorts tore all the way from the back of the knee to the waist, exposing parts of me that best remain covered
I should have rolled the legs up and looked silly rather than let them cover my knee a bit, but it was too late - I now had the most well-ventilated shorts possible and still had an entire workout to finish. Since it felt totally odd to hit deep squats with one leg blown open and one that was slightly snug when hitting bottom, I opted to bump my speed squat day up a bit and did the following:
2x5 @ 225 (blew the arse out on the 2nd set)
10x2 @ 315 - each rep was as fast up as possible, hitting a bounce on each top position to where the bar would jump an inch or two off my traps
Despite the squats being light, it really does hit you hard if you focus on speed, and since so many powerlifters incorporate speed work I'll see if this makes a difference in time.
Next, did some 2/3 squats with 500 lbs. to keep the comfortability and confidence up for the PR attempt in 4 weeks. Just 2x2 @ 500, going down 2/3 of the way to bottom, hit the pins, and power it back up.
Next were stiff legged deadlifts, just a few quick sets before I had to pack it in when the gym closed. Did 2x10 @ 300, then 1x5 @ 300 (I was winded and could barely breathe!) - I went to get a drink and come back to finish the last 5 reps but they kicked me out at that point so it was all over.
Oh yeah - in between the last squat sets I did some grippers work as follows:
1x5 with IM trainer each hand, 5 reps slammed
1x2 with PDA SOS262 each hand, 2 reps
With the RB210, I did 3 sets right handed, 2 reps on the first set, 3 reps on the 2nd set, and a single with a 25 second hold closed for the 3rd set. For the left hand, I did one rep with the RB210, the dropped back to the PDA gripper and did 2 reps for one set and a single with 20 second hold on it. All in all, a good day with the grippers!
Tomorrow is rest day, Thursday is shoulders and back work. Will report when it is done!