What NOT to Do in a Squat Rack.

Yup, this is what I imagine. But much more panicky and with more gore.

Thankfully, like Jono, we started out with some warmups. I truly didn't really pay attention to how much weight Carley was putting on the bar. I don't know if it was because I didn't feel like doing math at 7 o'clock in the morning or if I didn't want to psych myself out, thinking, "There is no WAY I can get my ass down in a squat and then get back UP with that much weight on my shoulders!" I can't remember if I started with just the bar (45 lbs.) or if there was already weight on it (likely 10 lbs. on each side for 65 total). But it quickly increased as I did fewer and fewer reps. When I saw him add a 25-pound weight to each side, I thought, "Whoa. Dems serious weights." Finally, I maxed out at 105 lbs. I got nice and low in the squat, which felt right, like I was doing the move properly. When I went to stand back up, there was definitely a point where I thought I would be stuck and Carley would have to somehow take the bar from me, but that thought quickly vanished when he said, "Engage your core," and I was like, "Oh! Yeah! That is a thing I am supposed to do!" Pushing out through my core made it much easier to stand back up and finish the squat. So, boom! I did it! And I am really excited to improve and beastmode that number up a few notches.

But I still had about thirty minutes left to go in my training session . . .

We moved over to the kettle bells, where I did weighted lunges, followed by two jump squats and two step-ups onto the box (I did the jump-squat-and-step-up combo five times). After three sets of this, we were headed back over to the squat rack. I knew my legs were getting pretty darn tired, but I didn't want to quit. This time, I was supposed to start out squatting for eight reps of just the bar (again, 45 lbs.), but when I got to my third rep, my legs were so shaky and I didn't feel comfortable squatting. I racked the weight and rested for a little; my trainer was very patient with me and understanding. When I felt like I could finish the set, I grabbed the bar and did five more reps. This time, though, when I went to rerack the bar, I didn't look to ensure the left side was in the holder. It wasn't. So down went the bar, and smush went my neck. In that split second of being stuck, I felt a sense of solidarity with all those people back in the Middle Ages, chillin' in the stocks.

I feel you, bro.

Thankfully, Carley was right there to help me and rerack the side I'd let slip. He made sure I was OK, and I did feel fine, mostly just embarrassed. Normally I am obsessive about checking both sides of the bar to see that they are in the rack. Apparently I got lazy. I was able to do another set before Carley thought it best my legs take a break, so we finished out with some kettle bell swings. My legs were sore and I was content with my workout, but more importantly, I learned to always look both ways before crossing the street letting go of the bar! And, in case I forget any time soon, I have a nice little reminder on the back of my neck. So please, learn from my brainlessness and squat safely, friends! But do squat. It's amazing.