Warmup
mobility work (baby makers, low back smash/floss, pelvis reset, glute floss, hip capsule stretch)
free squats with bar, slow and controled
side bends
speed skwats!
135 x 5
225 x 5
add heavy bands
225 x 2
255 x 2 x 7 sets
-lots of improvement to my back pain, i would like to thank Kstar and his book "becoming a supple leopard" for helping me out. by the end i could feel some slight tweaking but nothing i couldnt handle. i really have to go slow and very controled on my squats. just happy that the pain is decreasing and the weight is moving up. take the victories whenever they come!
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Deathlifts
135 x ?
225 x 5
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315 x 5
365 x 2
415 x 5 x 3 sets
- felt like doing some reps, was getting kind of sick of speed work for deadlifts. i think every now and then i will just rotate some rep work instead of speed. hoping this will improve overall strength.
-heres a pic of one of my training partners, J, crankin out 465 on the rep work for deadlifts. hes one strong dude, lucky to have him around.
pull throughs w/ heavy band
50 reps
ab wheel
3 sets