30 Nov 24
Smolov Day 5
Three consecutive days of heavy lunges? Not exactly what I envisioned when I started this squat program. But here we are. Here’s what was on the agenda today:
Lunges: 3×8 @ 275 lbs
If you’ve been following my posts, you already know that 275 isn’t happening. Here’s the modified plan I went with instead:
3×8 @ 205 lbs
I started with a few warm-up sets to ease in:
- 8 bodyweight lunges
- 8 lunges @ 45 lbs
- 8 lunges @ 94 lbs
- 1 lunge @ 115 lbs
Just one rep at 115 lbs. Why? Because as soon as I dropped into the lunge, I felt a sharp pop in my left hamstring. I always lead with my left leg (thanks, OCD), and as soon as it happened, I knew I was done. I racked the bar, tried to walk it off, but nope.
Looks like I’m not squatting for a bit. Honestly, I knew this was a possibility. Starting a high-volume squat cycle just six weeks after surgery—laying around doing nothing. Well, here we are.
The Plan:
I’m taking a week or two off from squatting. Focus on upper-body work and see how my legs feel after some rest. When I come back, I’ll ease into squats instead of jumping straight into it.
To salvage the session, I did:
- Shoulder Press: 3×5 @ 95 lbs
- Cardio: 45 mind numbing minutes on the rower
I’m really starting to hate that rower, but I’m out of shape and fat, so it’s gotta be done.
Side Note: Yesterday, the bowling alley on base had a deal—unlimited cosmic bowling for $10 a person. We took the family, and it was a blast. Big thanks to Peacekeeper for putting that together. Might make it a tradition and go again next year