Squat de-load workout

After polluting my system with all manner of Christmas treats for the past two days, I woke up today feeling like the Tin Man in need of oil.  While I feel like there is a certain amount of over-hyping going on over the whole gluten thing, I have to admit, when I don't eat tremendous amounts of wheat-based foods, it does seem like my joints feel better.  Whether it's the gluten or the general malaise and over-eating that comes with holidays with family, my body is looking forward to a few days of clean eating.

After reviewing my training log, I decided I'd lower my squat volume and take a de-load week.  I have a pretty high intesity deadlift workout scheduled for Thursday and my hips have been asking for a break the past two weeks so it seemed like a good time.  Turns out, my squat felt good today and I seemed to have re-discovered my squat groove.

I don't know about anyone else but there are days when my squat feels like my body is a bunch of giraffe parts and there are other days when my body feels like it's a bunch of rhino levers.  Today was one of those rhino days.  Every significant lever (back and femur) felt short, compact and powerful.  While I still went up to a couple singles with 405 (88% of my last 1 RM), I kept the overall workload down even though the movement felt very efficient.  I was tempted to blow off my de-load plans but I know I'll need the extra recovery for deadlift singles on Thursday.

Squats:  135x10, 225x5, 315x5, 365x3, 365x3, 405x1, 405x1

Front Squats:  135x5, 185x5, 225x5, 250x1, 135x10, 135x10

I still wanted to get some quad work in so I cut the weight back down and did front squats.  The weights I can handle right now in the front squat are low enough that there isn't much systemic stress but there's still some training effect on the core and quads.  I cut my top set with 250 short because my left shoulder wasn't handling the internal rotation (california carry) very well.  I did the last two sets with my arms straight out.  Since I don't have the mobility to do the clean rack carry, it seemed like the best compromise between clean rack carry and california carry.

"California" style carry by the Blond Bomber Dave Draper

Clean Rack Front Squat










how I have to do them right now
After squat motions were done, I did some work with overhead barbell presses and face pulls.  Considering the two days since my last workout felt alot longer, I was glad to break off the rust that seemed to be growing very quickly.  Thursday's deadlift workout is going to be a tough one and I'll need to get this Christmas bloat out of my system (while keeping the rhino).

Overhead presses:  45x10, 95x10, 135x5, 155x5, 185x3, 155x5x3 sets
Face pulls:  35x20, 40x20

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