There was some lifting last week, but not enough to count for anything. My back was really sore - 250# on Monday was no good - so I mostly just tried to rest it. Wednesday and Friday consisted mostly of improvised, fairly lightweight, upper-body pushing and pulling circuits.
Today was much better.
- Warm Up
- 10x Overhead Squat @ 45#
- 10x Overhead Squat @ 65#
- 10x Overhead Squat @ 95#
- 10x Overhead Squat @ 115#
- 10x Front Squat @ 135#
- Front Squats & 3-point DB Rows
- 8x Squat @ 175#
- 20x (10x ea. arm) Row @ 60# DB
- 8x Squat @ 175#
- 20x (10x ea. arm) Row @ 60# DB
- 8x Squat @ 175#
- 20x (10x ea. arm) Row @ 60# DB
- 5x Squat @ 190#
- 20x (10x ea. arm) Row @ 60# DB
- 2x Squat @ 205#
- 20x (10x ea. arm) Row @ 60# DB
- 2x Squat @ 205#
- 20x (10x ea. arm) Row @ 60# DB
- 1x Squat @ 215#
- 20x (10x ea. arm) Row @ 60# DB
- Incline Bench Press & Chin Ups
- 3x ea. AMAP @ BW (165#)
-
- 12 / 12
- 9 / 8
- 5 / 6
I had no spotter; I was being a little conservative on the presses, but they were close. I might have tried two more reps on the first round and one more rep on the second two rounds if I would have had a spotter. Not significantly different.
The good news is, the front squats were really easy on my back. Part of the reason might be a reduced spinal load. Also, there’s less forward bend with the front squat; which equals less stress on my spinal erectors/lower back/S.I. joint/whatever-it-is-that-hurts. We’ll try the front squats instead of back squats over the next several weeks and see how well the back holds up.
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