SQUAT
HIP MOBILITY
WARM UP WALK
SQUAT
bar x 5
145 x 5
185 x 5
225 x 5
275 x 5
305 x 5 (belt)
315 x 5
325 x 5
45* EXTENSIONS
BW+10 x 3 x 8
RDL (to top of knee)
165 x 3 x 10
SINGLE-LEG SQUAT
BW+10 x 3 x 10
HIP MOBILITY
STRETCHING
No pain during the squats, just some tightness in the low back. Did have some pain during RDLs if I bent over at the hips and dropped my head down, too. The pain got pretty intense but has subsided. Typical tightness/weakness in the hip joint. Had a bit of pain in the sacrum during squat, but nothing bad. Getting a deep-tissue massage this evening and seeing a chiropractor friend tomorrow to have a look-see.
Mens Sana in Corpore Sano
2/3/10
Wednesday, February 3, 2010
ME BENCH PRESS
WARM UP WALK
BENCH PRESS
bar x 10
135 x 5
185 x 5
225 x 5
245 x 3
275 x 2
315 x 1
335 x 1
350 x 1 (new PR)
360 x 0 (missed... set up too far north)
HEAVY CSR
4 x 5
HEAVY DUMBBELL ROLLING TRICEPS
5 x 5
HEAVY LAT PULLS
4 x 5
Mens Sana in Corpore Sano
WARM UP WALK
BENCH PRESS
bar x 10
135 x 5
185 x 5
225 x 5
245 x 3
275 x 2
315 x 1
335 x 1
350 x 1 (new PR)
360 x 0 (missed... set up too far north)
HEAVY CSR
4 x 5
HEAVY DUMBBELL ROLLING TRICEPS
5 x 5
HEAVY LAT PULLS
4 x 5
Mens Sana in Corpore Sano
2/2/10
Tuesday, February 2, 2010
DEAD LIFT
WARM UP WALK
AGILE 8
DEAD LIFT
135 x 5
245 x 5
255 x 5
305 x 3
340 x 3
385 x 3
HANGING ABS
4 x 8
45* EXTENSIONS
BW+10 x 3 x 8
ROMANIAN DEAD LIFT (to top of knees)
165 x 3 x 8
Agile 8
Hip/right side of lower back was tight as usual. The pain on the right side of my lower back only kicked in if I bent forward at the hips and hung my head down, and it was less intense than usual. After the RDLs my whole lower back was tight, but by the time I got home, everything seemed to loosen up. Some of the pain is still there if I bend forward, but it's not bad. I want to SQUAT HEAVY!
Mens Sana in Corpore Sano
WARM UP WALK
AGILE 8
DEAD LIFT
135 x 5
245 x 5
255 x 5
305 x 3
340 x 3
385 x 3
HANGING ABS
4 x 8
45* EXTENSIONS
BW+10 x 3 x 8
ROMANIAN DEAD LIFT (to top of knees)
165 x 3 x 8
Agile 8
Hip/right side of lower back was tight as usual. The pain on the right side of my lower back only kicked in if I bent forward at the hips and hung my head down, and it was less intense than usual. After the RDLs my whole lower back was tight, but by the time I got home, everything seemed to loosen up. Some of the pain is still there if I bend forward, but it's not bad. I want to SQUAT HEAVY!
Mens Sana in Corpore Sano
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