Saturday, January 30, 2010

SQUAT

WARM UP WALK
AGILE 8

SQUAT
bar x 5
145 x 5
205 x 5
245 x 5
285 x 5 (belt)
315 x 5

45* EXTENSIONS
BW x 3 x 10

RDL
165 x 3 x 8

SINGLE-LEG SQUAT
BW+10 lbs. x 3 x 8

My back tightened up about halfway through the squats. The intensity of the pain was down from Tuesday and from last week.

Mens Sana in Corpore Sano

Tuesday, January 26, 2010

DEADLIFT

AGILE 8
FOAM ROLL/TENNIS BALL
WARM-UP WALK
STRETCHING

DEAD LIFT (all conventional)
135 x 5
235 x 5
245 x 5
285 x 3
330 x 3
375 x 3 (added belt)

HANGING ABS
3 x 12

45* EXTENSIONS
BW x 3 x 15

ROMANIAN DEAD LIFT
165 x 3 x 6

AGILE 8

My hip/low back (right side) felt marginally better than last week. It all seemed to tighten up after the second round of Agile 8. The tightness and pain seems to be "converging" to my hip. Last week I could distinguish the pain in my back from the pain in my hip. Now, though, it seems like the pain in my low back has "moved" over.


Mens Sana in Corpore Sano

Monday, January 25, 2010

ME BENCH PRESS

Agile 8
Foam roll/Tennis ball
Warm-up walk

BENCH
135 x 5
155 x 5
185 x 5
215 x 5
245 x 5
275 x 1
315 x 1
330 x 1
335 x 1

CSR (heavy)
4 x 5

LAT PULLDOWNS (heavy)
4 x 5

TRICEP EXTENSIONS (heavy)
4 x 5

New gym PR. Felt good.

Mens Sana in Corpore Sano