I came home yesterday after a long busy shift at work to my sleep deprived wife and a very awake and happy 4 month old. My wife went to sleep and I made breakfast while my daughter supervised the whole operation.
After I ate she had her bottle and drifted off to sleep. There I was, awake and alone.
Time to do squats!!!
After setting up the baby monitor I stealthily went into the basement where Life Hardcore grows its roots healthy and strong (right next to the washer and dryer) and where I find my center.
Normally I would crank up some tunes and weights would be clanking and banging around and I would be grunting and yelling a bit as I push out reps…..generally normal sounds from working out. But this was a stealth mission I was on. Can’t wake the baby or else the workout is over. My wife was fast asleep upstairs and she wasn’t going to help me out this time.
I didn’t even bother turning on all the lights like I would usually do. It was dark except for a 100 watt bulb glowing in the corner.
I made sure to un-rack and rack the bar as quietly as possible. I would slowly remove and add weights being sure not to clank them together. I stifeled my grunts and inbetween sets I stood there in the dark with no music staring at the floor and the clock as I timed my rest periods.
In the end I finished up doing a total of 101 reps using very good form going deep (ass to grass) and exploding upward without making a sound like a ninja, hence the title of this post.
Here’s how the Squat 101 Workout looked like for me:
Bar (45lb) x 10
Bar x 10
95 x 10
135 x 12
155 x 10
175 x 8
185 x 7
195 x 4
200 x 4
205 x 3
210 x 1
215 x 1
220 x 1
225 x 1
230 x 1
190 x 5
160 x 6
135 x 7
Weights are in pounds. During singles, weights 210 -230, kept rest period to a strict 30 seconds. The first 5 sets are normally a warm up weight for me but I included them into this workout because this is a high rep workout. In contrast I would normally do a 5 x 5 or 3 x 6-8 and go heavier because of less reps involved. In this workout I knew I would have to lower the weight in order to attain the 101 reps with proper form.
- Bulking 101 (garagetrainingsystem.wordpress.com)
- Alexander Training (fitnessbygroups.wordpress.com)
- Combat and Operational Stress Control: Sleep Deprivation by Sebastian (sebastianmarshall.com)
- How to do a full squat and maximize your performance! (spartanracetraininguk.wordpress.com)
- Training Log: Front Squats (themindofshadow.wordpress.com)
- “She Squats, bro” (absgym.wordpress.com)
- Day 22 & Day 23 (annaelizmon.wordpress.com)