Friday-Day 39
Today was strength. I didn't really feel like working out today but it's days like that where I really do need to go in and just knock out some reps or practice my technique or something. So I knocked out some back squats and realized I should have stretched my hip flexors yesterday before burpees. Going from the pushup to squat position would've been much easier. Here was the workout:
Warm up: Back squat 135x10
Mobility: External rotation 2 min/side, couch stretch 2 min/side
(Minor lower back pain disappeared instantly)
Workout
DE/activation work(back squat): 10 x 2 on min@225(50-60% 1RM)
Total: 20@225
Rest 2 min
Heavy singles(ass-to-grass): 275, 295, 315, 335, 345, 355! (Rest 1 min) Pr'd on back squat
Cooldown: 5 min invisible jump rope
I pr'd on my back squat going ass-to-grass on all my reps at 225 and the heavy singles! I think I could've gotten 365 but I tweaked a rib muscle on the right side again after I walked 335 out from the rack. Officially have a slightly above double bodyweight squat now. I'm guessing either I need to foam roll my upper back more or I didn't engage my lats enough so something had to give. I re-racked 335, walked around for a minute or 2 and started getting mad and went back and dominated 335 and then rested a minute and knocked out 345 and 355 after that. Probably should have stopped after I tweaked my back but I hung in between sets to help decompress my spine/back which seems to have helped a little bit. Going to bed shortly I am worn out! Light weight baby...ain't nuttin' but a peanut.