no cardio, but resting heart rate was 51 (i fell back asleep shortly after measuring this. curses!)
hiked a small mountain with my brother (mt watatic if anyone else is in MA) ~ a couple hours
135x10, 185x7, 225x5, 245x3, 275x3, 295x3, 315x8
95x10, 105x10, 115x10, 125x10
SSB box squat (assume 45lb bar)
bb shrugs (some sort of cambered bar so i don't crush the junk)
225x10, 315x15, 405x15, 455x15, 495x10
ok, so i was very careful squatting today. my right hip was a little stiff from the hike and some older, stronger guys were telling me to just take it easy due to the stiffness. well i'm headstrong so i squatted anyway, but i did do a lot of extra stretching and an extra warm up set. hopped on the ab-adductor machines and that helped pop my hip too.
the 315x8 set was great! dead stop and pause on the box. compared to 315x5 last cycle... well this is an improvement! also it was about 1.5" lower box! lower, longer pause, and i still made a big PR.
then the ssb box squats went very well too. i bumped the weight up from last week, did the first set and was like "oh that was easy". then just cranked it up from there. i will step up the weight next week and see what happens. this was also to a lower box than before. i brought my stance in to just outside shoulder width. dunno why the big improvement... i think maybe due to a form tweak? i'm gonna run with it.
i missed one meal, but i also ate a lot of strawberries at the farm, so maybe that offsets it? lol no big deal.