Slow and Low

Another OPT workout. I've never done ass-to-grass squats before, and these were at a super-slow tempo (4 second descent). This caused me to knock some weight off what I might normally back squat, but will be very beneficial in Oly lifts.

A. High-bar back squats, full depth
5 rounds of 4-6 reps, 4 second descent, accelerate up, 1 second at the top, 90 sec rest b/w rounds
5 x 145#
4 x 155#
4 x 155#
5 x 155#
3 x 175# (failed on 4th rep)

B. L-sit pull-ups, amrap x 5 with 90 sec breaks b/w sets
4, 3, 3, 3, 3
[note: I did these in Crunch, legs bent 90 degrees so I wouldn't kick people using cable machine]

C. DB Split Squats, 4 rounds of 5-7 reps each leg, 3 seconds down and 3 seconds up, 45 sec rest b/w legs
4rds x 6 reps each leg, 35# dbs
This was SO BORING. I haven't hated doing something at the gym like this in a long time.

D. 100 sit-ups for time on decline bench.
TIME: 5:00
This was surprisingly much harder than on a GHD because I couldn't carry momentum up.

This weekend has been bad for nutrition: birthday cake, drinks last night. I'm absolutely avoiding sugar and wheat this upcoming week, starting now.