all kinds of stretching before, not as extensive as the week before, probably should of done more, but back was not hurting nearly as bad so that is good.
135x5 sumo
180x5 conv
225x3 sumo
270x2 conv
340x5 sumo - manshit
385?x3 conv
430x4 sumo. OK Meet PR - 465. Gym PR - 455? and those two were with belts, SO im going to go on record here and say, with a belt the likeliness of a new PR being set, is pretty damn possible.
Back extensions/raises.
25lb plate behind head x 15. drop weight and do bodyweight x15. 4 sets. 1 minute rest.
this made my back feel amazing. my lower back and hammies all felt super warm, possibly the blood rushing through there? either way, felt good, back felt strong, didn't really ache the rest of the workout. so it was great. glad i did this.
overhand hold
275x10seconds. 2 sets. first set 10, second set about 8-9 seconds. repeat this weight.
pull down abs
145x10 4 sets. i minute rest.
slow set 95x15.
laying leg raises
10lb plate x 15 4 sets. 1 minute rest.
wow OK. after watching that video. I let bar roll way far away from me, so I think I need to either start with some space and roll it into my shins, or just jam it in there from the start.
I had planned to do deficit pulls. but that was not happening with the back after the no belt no nothing deads, which is OK. this was some max effort lifting going on. the back is wicked sore. and those are accessory movements.
tried to do some dimmel deads like last week, but not in the cards. I could of "struggled" through it, but I feel that I strained the weak back enough already, so its OK. I am really happy with the lifting today.
Great training day. I felt good and acomplished.
Lift smarter.
135x5 sumo
180x5 conv
225x3 sumo
270x2 conv
340x5 sumo - manshit
385?x3 conv
430x4 sumo. OK Meet PR - 465. Gym PR - 455? and those two were with belts, SO im going to go on record here and say, with a belt the likeliness of a new PR being set, is pretty damn possible.
Back extensions/raises.
25lb plate behind head x 15. drop weight and do bodyweight x15. 4 sets. 1 minute rest.
this made my back feel amazing. my lower back and hammies all felt super warm, possibly the blood rushing through there? either way, felt good, back felt strong, didn't really ache the rest of the workout. so it was great. glad i did this.
overhand hold
275x10seconds. 2 sets. first set 10, second set about 8-9 seconds. repeat this weight.
pull down abs
145x10 4 sets. i minute rest.
slow set 95x15.
laying leg raises
10lb plate x 15 4 sets. 1 minute rest.
wow OK. after watching that video. I let bar roll way far away from me, so I think I need to either start with some space and roll it into my shins, or just jam it in there from the start.
I had planned to do deficit pulls. but that was not happening with the back after the no belt no nothing deads, which is OK. this was some max effort lifting going on. the back is wicked sore. and those are accessory movements.
tried to do some dimmel deads like last week, but not in the cards. I could of "struggled" through it, but I feel that I strained the weak back enough already, so its OK. I am really happy with the lifting today.
Great training day. I felt good and acomplished.
Lift smarter.
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