Dufisthenics

Another advantage of returning to RetroFitness is I once again have access to a squat rack and a place to do dead lifting.  I have not done barbell squatting in around 9 months since my only option at PF was the smith machine.

I was quite surprised how uncomfortable squatting 135 pounds felt.  The first few reps were especially bad where I had that weird pain/weakness on my right side, similar to what I experienced the last couple weeks at PF.  It was uncomfortable enough that I almost quit at rep 5 on set 1.  Things felt a little better as I repped but I kept the weight the same for all three sets.  I am hoping whatever weirdness that I am feeling goes away with more regular squatting.

I also jumped back in to dead lifts.  My overhand grip felt very weak. I did three pulls at 275 and stopped because it felt like I would drop it.  When I jumped up for a single rep at 325lbs I used mixed grip and the weight felt pretty decent because my grip felt secure.  Obviously I have a long way to go until my squat and dead lift approach more respectable numbers.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Barbell squat – 135lbs x 10, 135lbs x 10, 135lbs x 10

Barbell dead lift – 225lbs x 10, 275lbs x 3, 325lbs x 1

Seated leg extension – 100lbs x 12, 130lbs x 10

Prone leg curl – 90lbs x 10, 130lbs x 5

Standing calf extension – 205lbs x 10. 265lbs x 8