Normally I do my workout on Saturday’s and leave Friday & Sunday as a rest day, but because a co-worker decided to take my shift due to them needing more hours, I decided to make Friday my workout day and made Saturday and Sunday my rest day. The gym was very empty on Friday, which I enjoy. Saturday, I spent it at the movies with a friend; we went to see “Red Sparrow” and then had pizza at a nearby location, it was very good! I ordered two cheesy appetizers that we shared and ended the night on a good note. Sunday I caught up on the “Walking Dead” and got some studying in.
- Sumo deadlift: 3 x 5
- 40% of 90% of 1RM: 85 lb
- 50% of 90% of 1RM: 105 lb
- 60% of 90% of 1RM: 125 lb
- Power clean: 3 x 5. 100 lb
- DB goblet squat: 5 x 6, 45 lb
- plie squats (kettlebell): 5 x 6, 20 kg
- smith machine pistol squats: 5 x 6 each leg, 45 lb
- leg extensions: 5 x 6, 110 lb
- stationary bike: 20 minutes, level 5, rpm 80+
My pistol squats weren’t great on my left leg — and weren’t my best on my right either but better than the left leg. I haven’t implemented pistol squats in a workout in a while, back in 2017, so probably 6 or more months back and so it is like starting over from scratch again with them — which frustrated me a lot, because I was able to do them smoothly and very well at one point and now I was running out of breath and slacking. I think I might implement them more because I want to get better at them again. My power clean for 100 lb went well, not too bad for 5 reps.