April 17, 2014 – Week 13, Day 2

Dynamic Warm-ups

Safety Squat Bar Squats
60x10
104x3
126x3
148x10
170x10
192x10
214x10
236x10

Makeshift Glute Ham Raises (partials)
bwx5
bwx4
bwx4
bwx3

Cable Side Bends
110x25/25

27 Minutes of Stretching

Comments: Some aches going into this one. Plan was to do light sets of ten for squats. I was initially going to do straight sets but decided to add 10kgs a set. Lots of reps with squats, some knee aches but felt good for the leg muscles and no issues with the back. I had to make some adjustments for the next exercises. I don't have my ghr at the Y and last few times I've done back extensions. But I felt it was important to do the movement as best as I can so I made one out of a back extension, dumbbells and bumper plates. Painful right above knees due to lack of cushioning but good work for the hamstrings. Tried to go down as far as I can but still not all the way so can't count them as full reps. Low reps here as I lack the strength. Finished up with abs for sidebends.