Dynamic Warm-ups
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
145x2
195x2
245x2
296x2
296x2
296x2
296x2
296x2
296x2
296x2
296x2
Safety Squat Bar Split Squats
240x3/3
275x3/3
305x3/3
335x3/3
365x3/3 PR+15lbs
Arched Back Stiff-legged Goodmornings
285x8
315x8
345x8
375x8 PR+5lbs
Pulldown Abs
80x12
125x12
170x12
44 Minutes of Stretching
Comments: Oof. My appetite is starting to come back. I was leery about this workout with my whatever it is that's going on with my back. I accidentally set the rack too high for my box squats (the rack bar is bent to almost being a Buffalo Bar now) so unracking the weights was a chore in itself. Weight was easy though. My knees were aching a bit. Might have to do with dropping out front squats or that I don't have to walk a mile to work now, might need to add in an extra workout exercise for them. Achy knees carried on the rest of the workout. Split squats felt like crap and I accidentally went up in weight by too much and figured eff it and stuck with it. Lead to a heavy PR with it. Gm's were quite tough due to my back but I did my best to keep that area rigid. Surprisingly, I got all the reps. With pulldown abs, finally easy enough to move up in weight. I'm going to have to switch to "grippier" shoes so the weight doesn't keep pulling me off the ground on the heavy set. Very sore and lots of stretching. Sleeping in on Saturday should feel good.
Saturday, June 25, 2011
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