Well, I definitely think that I needed the rest as my shoulder felt better the next day. Also, I ate a pot roast the size of a football which I don't think I've ever done on a day I did nothing. Also got some deadlift advice from Brett, more or less upper back stuff and cues I'll need to remember when I pull.
Dynamic Warm-ups
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
265x3
305x3
342x3
342x3
342x3
342x3
342x3
342x3
342x3
342x3
High Heel Leg Presses
670x10
760x10
850x10 PR+20lbs
Roman Chair Back Extensions
100x12
130x12
160x12
190x10 PR+4 reps
Bent Over Rear Delt Dumbbell Raises
47.5'sx12
62.5'sx12
77.5'sx12
92.5'sx12
41 Minutes of Stretching
Comments: I did some raking before this workout. Felt good but then my lower back just tightened up after doing 225lbs. Made for a rough workout but I went onward. This is a tough weight for DE work. Left knee was achy so coupled with the sore back, I was very cautious of what I was doing. More so on the last set of leg presses as that burning feeling popped up in my right quad on the first two reps. I paused and rubbed the leg to make that feeling go away and continued the set with even more caution. If that feeling keeps surfacing, I may have to drop leg pressing from my routine. I hope it doesn't come to that though. Still getting used to roman chairs with heavy weights. I thought I'd be more acclimated to it but I guess it will take more sessions. I have to take longer breaks as these upset my stomach. Curse my sensitive digestive system. Dumbbells felt much better this time, matched my PR on these after so many weeks of building back up to it. Uncharted territory next time haha. Tons of stretching after this workout.
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