A. HB Back Squat - 6,6,4,4; rest 2:30 (heavy across)
B. 3" Deficit Deadlift - 6,6,4,4; rest 2:30 (heavy across)
C. Strict Supine Grip Wtd. Pull-up - 6,6,4,4; rest 2:30 (heavy across)
D. CG Bench Press - 6,6,4,4; rest 2:30 (heavy, across)
E. Wtd. Hanging Knee Raises - accumulate 30 total (record spltis + load)
A. 125kg / 130kg / 135kg / 138kg
B. 120kg / 125kg / 135kg / 140kg
C. 15kg / 17.5kg / 20kg / 25kg
D. 105kg / 110kg / 115kg / 118kg
E. 12 / 12 / 6 w/ 14# med ball
Came into today's training with a ton of tightness in my lower back. My guess is it was a result of the traveling, poor sleep, poor eating, etc during the week. Spent about 35min stretching and trying to loosen up my lower back before training.
Back Squat - honestly it felt heavy today. Was moving the weight pretty well despite not having 100% confidence in my lower back. I got out of my own way on the last set of 4 @ 138kg and it honestly felt better than the 135kg. Just tried to move the weight. Good news is that I didn't have any pain in my hip or lower back during / after the squats.
Deadlift - Was really encouraged after doing these as I had no pain in my hip. Turned both my feet out a little more than I had done in the past and that really seemed to help.
C. Just as you pointed out, the first 2-3reps of each set are explosive and easy. I fatigue after that and have to fight for the other reps.
D. No spotter so dialed it back on the last set of 4, 120kg was doable.
E. Getting better at these and hanging from the pull up bar was easier as well, no shoulder pain.
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