My shoulders are TOAST, especially in front, but I still had an AWESOME workout today. If you've been paying attention, you'd know that I haven't done squats in several weeks now, after getting burnt out on them and actually seeing my numbers go down. The last time I did them, I failed at 275 lbs. and decided that what I was doing (squatting 3x/week) was obviously not working. So, I started mixing it up a lot more, and using workouts from StrongmanWOD.com, pushing cars, doing heavy barbell lunges for very high reps, etc. Today, I came back to the squat and PRed at 325/1. This is HUGE for me and confirmation that what I'm doing is working. Here's how the actual workout went down:
Barbell back squats: 45/5, 135/5, 185/5, 225/3, 245/3, 265/2, 285/1, 295/1, 300/1, 315/1, 325/1
I usually set my bench behind me to know when I've squatted to proper depth. On the singles, it was set at exactly parallel, but the other sets were all about 4-6" below. These were all done with plenty of rest between sets, untimed, and the occasional shot of o2.
Following this, I decided on a metcon of 225 lb. squats and pulling an SUV wheel and two 45 lb. plates with a rope. The rope was only 20 feet, so I had to reset on the opposite side of the garage after each pull.
Back squats -225/10
150 lb. "Sled" pull -100 ft (five full lengths) Only one arm pulling at a time.