Barbell back squats
4 x 6 @ 135 lbs
(2 min rests)
Wanted to go 20 lbs more for these, but between the FTP test yesterday and 7 miles this morning, my legs said, “Fuck you.” So body weight squats it is!

Hack squat
1 x 10 @ 90
3 x 8 @ 180
(2 min rests)
A huge dude who could have picked me up with one hand was using the leg press machine with every 45 lb plate in the area (at least he was using correct technique.) I tracked down one 45 lb plate and was looking for another. “Here,” someone said. “Do you want another plate?”
It was Huge Dude. He had just finished on the leg press.
“Sure!” I said.
He asked me where I wanted the plate, set it up for me, then asked me how many more plates. I originally was just going to do 90 lbs total since my legs were tired, but if Huge Dude thought I could do more, then I could totally do more. So I asked for two more 45 lb plates. He was super nice. And that’s how I PR’d on the vertical hack squat machine…I’d never done more than 140 lbs on it. Today I did 180!

Glute Drive machine
4 x 8 @ 155 lbs

Box step-ups
3 x 10 each leg, 24” box
(1 min rests)

Single leg calf raise
3 x 10 @ 20 lb each leg, standing on bumper plate
(1 min rests)
I actually wondered, “Why are my calves so wimpy today???” Normally I can do this with 30-35 lbs. And then I remembered why I’d struggled with squats too.

Photo is from the run this morning. Still walking on cloud 9 with how beautiful it was out there.