Cambered bar squat: 12@264.6/120, 286.6/130, 308.6/140
Stiff leg dead lift: 10@132.3/60, 198.4/90, 198.4/90
Light weights to start things off but the squats felt good. I kept the stiff legs very light to be careful with my back which was a little tender from Saturday.
Legs up 1b: 8@231.5/105, 242.5/110, 242.5/110
2board: 8@253.5/115, 264.6/120, 275.6/125, 286.6/130
Standing W’s: 3×10 w/mini band
External Rotations: 3×12 w/mini band
Internal Rotations: 3×10 w/mini band
Pretty good workout, slowly getting stronger.
Warm Up:
Standing Abs
Glute Activation
Core:
Cambered Bar Squat w/belt+wraps: 5@405/183.7, 425/192.8, 445/201.9
Good Mornings: 8@135/61.2, 145/65.8, 155/70.3
Side Bends: 3×15 w/70.5/32
Bulgarian Split Squats: 3×5(each leg) w/28/12.7 dbs
I’m on a program for the first time in months and months so hopefully that will help me start logging my workouts again. The weight is unimpressive but its the first time i’ve had this much on my back since May when I hurt my back(for the 5th time).
Golfed 9 holes before the gym
Squat(cambered bar): 3×3@308.6/140
Side Bends
Single Arm/Single Leg Row: 3×10 w/70.5/32
Walking 9 holes before the gym probably didn’t make for the best squat workout.
Warm Up:
Single Arm Tricep Pushdown
Biceps
Standing W’s
Core:
2Board Bench: 5@209.4/95, 253.5/115, 264.6/120, 275.6/125, 286.6/130, 297.6/135, 308.6/140
Skull Crushers: 10@65/29.5, 85/38.6, 105/47.6
Bench is feeling good, had Graston and acupuncture on it on friday so I had a few days off before this workout. 308.6/140 is 33.1/15 more than I’ve done to a 2board since my injury.