February 20, 2014 – Week 5, Day 2

Dynamic Warm-ups

Squats
45x10
135x5
135x5
190x3
240x3
280x5
320x5
360x5
400x5
440x5

Roman Chair Back Extensions
90x10
95x10
100x10
105x10
110x10

Standing Cable Rope Abs
170x19

28 Minutes of Stretching

Comments: Another test of sorts for me. I was in a lot of discomfort the day before until I got an adjustment with the chiro. My L5 had been out of place and it was nice to get immediate relief like that. Area still tender though. Went ahead with squats. Anxious about squatting as the heaviest thing I've squatted has been the 120lbs dumbbell from last week. I tried all different things to enforce better habits for my squatting. I put the rack facing away from the mirror so that I felt the form rather than watched myself. I also worked on loading the hips. I put on a belt at 400lbs and that was quite tough. I could've have stopped at that point, especially since I felt stuff shifting around in my hip, back and glutes on the last rep. Even coming back, I couldn't accept stopping at that weight. I took a long rest and went at 440lbs. I did it but it was super tough. I'm only 10lbs off my best so that's some good news for me. Roman chair lifts were after that. I was having issues at first with my setup and I used less weight than I had initially planned. Kept adding 5lbs a set and ended up being a good session. Finished up with abs.