Training Log: Entry 2604

LUNCHTIME WORKOUT

Buffalo Bar Squats

5xBar
5x140
3x230
1x320
1x370

REST PAUSE (12 Deep Breaths between sets)
6x430
3x430
2x430
1x430
8x340
4x340
2x340
1x340

5 minute rest

SUPERSETS (hyper-shrug)

Reverse hyper 360
4x17

Keg kelso shrugs 150
4x12

Notes: Varied the strategy some.  Ideally I'd only use 45s and 25s with this squat method, but since my schedule is more chaotic than usual and I have less control over variables, I decided to move up 20lbs from the previous workout.  I seem to able to trade 5lbs for 1 rep, so hitting 10 reps at my previous weight meant I was ready to go for 6 reps with 20lbs more.  Figure I'll work this up to 10 and repeat the whole process.  Seems stable so far.

As nice as the barbell shrugs were, they were beating up my equipment.  My bar was already bent, but I noticed the safety pins in my power rack were starting to bend as well.  Just not worth it.  Instead, did some kelsos with the keg, and it worked well.  Braced my head against the pad of the reverse hyper to be able to focus purely on contracting the upper back musculature.  Should be easy to add weight as needed.

Took one of my squats a little too far down and had my right knee buckle downward.  Felt pressure on the ACL.  Something to watch out for.  No worse for wear at the moment, but that could go south quick.