Day 1 (Wednesday, 5/25/11)
Deadlift
3x5x135
5x185
3x225
3x275
3x315
3x365
*add belt
2x5x405 (70%)
2 Board Shirt Bench (F6)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x265 (touch)
1x285 (touch)
*add 2 board
3x275
3x285
3x295
3x305 (92%)
Bulgarian Split Squat
8xBW
8x25's
8x45's
2x8x60's
NG Pullups
5x3
Ab Wheel
4x6
Band standing scapular retraction
5x10xmm
Comments: Decided to try a bit of a different strategy for the lower body lifts now that I am moving into heavier weights. Instead of going for 4-5 sets of 3 at a certain weight, instead do 2-3 sets at that weight, and "rep" it out. No more than 5 reps, and terminate the set when bar speed slows. I figure this might be a better way to train my nervous system while causing as little stress as possible to my low back while it finishes healing. Anyway, deadlift went well today, form was locked in, and I only had a little back discomfort after finishing. I used my new Tommy Kono waist band today to give the low back a bit of compression and a bunch of warmth, seemed to do the trick quite well.
Shirt bench was light years better than last week, where I only managed one sloppy triple at 285. The 2 board seems to be quite productive, so I will continue with it at least for next week. I think I'm going to do fewer reps on pull-ups for a couple of weeks and focus on pulling myself higher and faster. See if this improves my weighted day or not.
Day 2 (Friday, 5/27/11)
Incline Pause Bench
5x115
5x135
5x145
2x5x155
Step-ups
8xBW
8x25's
3x8x40's
CG Reverse Band Bench (short light, #20)
5x225
5x245
2x5x265
5x255
Pendlay Rows
5x135
5x150
5x5x165
Reverse Hypers
5x10xBW
Bogart Pulldowns
12x100
12x110
2x12x120
11x130
Band Face Pulls
5x12xlight
Lower Abs on Swiss Ball
5x12
Comments: Incline press went alright, while CG press was kind of crap. Triceps were a bit smoked from shirt bench to a 2 board Wednesday.
Had a bit of a breakthrough today as it relates to my back I believe. So the chiro/A.R.T. guy was telling me that my right hip is a bit higher than my left. So I got it backwards and was hiking my right hip up. Well my back got really bitter and I thought about it a bit and said, DAMNIT, you are hiking the wrong damn hip, damnit. So I get home, and in a matter of a few minutes I get my back feeling significantly better by doing band traction on my right hip, then hooking my left foot into a band (while laying) and hiking the hip. I'll do this routine a few times in the next day or so and hopefully I'll speed up the healing process.
Day 3 (Sunday, 5/29/11)
Squat
2x8xbar
2x5x95
5x135
5x185
5x225
3x275
3x315
2x5x345 (70%)
Box Squat
5x135
3x225
3x275
3x315
2x345
4x375
Squat Walkouts (10 sec., belt)
1x405
1x435
Bench
3x135
3x165
3x3x200
NG Pullups
6x3x+20
Seated Cable Rows
8x120
8x140
2x8x155
Pallof Press
4x5x50lb
Band Hammer Curls
3x12xlight
Comments: Upper back felt a bit smoked walking out squats. Looks like the thoracic extensors are lagging even with the low volume on squat and deadlift.
Pressing muscles were tired, so I cut a couple of sets on speed bench today.
I was happy to get a couple sets of 5 with 70% today on squat, they moved pretty well and make me confident I didn't lose much in the last couple of months. The low back handled the work pretty well, so week 2 was a success. I'll move up 30 pounds on squat and deadlift next week and would like to get a solid set of 4 or 5 in each.
Squat 052911
http://www.youtube.com/watch?v=ZPvlA9RghpA
Wednesday, May 25, 2011
Wednesday, May 18, 2011
Week 1 of 13
Day 1 (Wednesday, 5/18/11)
Deadlift
2x10x135
5x185
5x225
3x265
3x305
3x345
5x3x375 (65%)
2 Board Shirt Bench (44 F6)
4x135
3x165
2x195
2x225
1x245
*add shirt
1x275 (touch)
1x295 (touch)
*add 2 board
3x275
3x285 (86%)
2x285
Bulgarian split squat
8xBW
8x25's
6x40's
6x60's
2x6x75's
NG Pull-ups
1x6
4x5
Ab wheel
5x8
Band Standing Scapular Retraction
5x10xmm
Comments: So this week I will be squatting and deadlifting about 65%, and my back is handling the increasing work pretty well, so I am doing something I consider a bit bold . . . counting down to the Twin Cities Open in August. I really think I can continue improving in the next several weeks, get my strength back in a few more weeks, and dial in my technique a few weeks after that. I decided to abandon my Westside inspired bench cycle so that I might put a few extra pounds on my shirt bench and not have to squat and pull quite as much to qualify for 2012 USAPL Men's Open Nationals.
So about the bench, I knew I would be a bit under-recovered from a hard previous bench week, but today's performance was absolutely pathetic. I couldn't possibly be THAT bad at board benching in a shirt. The plan was to do a couple of 3 week cycles (with a deload week in between) in my two non-competition shirts to get a little practice taking weight to my chest, but then doing some lockout work. One thing that was interesting is on my first set with 285 I threw the 3rd rep into the rack. I do some weird things as my triceps get fatigued. We'll see how things go next week, and go from there.
Deadlift went well today, perhaps too well. I was really zeroed in on keeping my core very tight and my low back seemed to be very happy. Well about 5-10 minutes after deadlifts my low back started to tighten up (really feels like the quadratus lumborum). Should be all systems go by squat day on Sunday.
Started A.R.T. (active release technique) for my back on Tuesday. Hopefully this will get me over the hump I can't seem to on my own.
The good news is that as I am adding weight to the bar on squat and deadlift, my back seems to feel better each week. Hopefully A.R.T. can help this continue as I start getting closer to 80%+.
Day 2 (Friday, 5/20/11)
Incline Pause Bench
5x115
5x135
5x145
DB Step-ups
8xBW
8x25's
6x40's
3x6x55's
CG Reverse Band Bench (light/short, #20)
5x225
5x245
5x265
Pendlay Rows
5x135
5x155
4x5x165
Reverse Hypers
4x10
Bogart Pulldowns
12x100
12x110
12x115
12x110
Band Fae Pulls
4x12xlight
Lower abs on Swiss ball
5x12
Comments: Low back felt decent today. Checked my form on Pendlay rows and it is much better than it was ~5 months ago, definitely a good sign that my back strength is improving. Wanted to keep the volume way down on bench to recover some for next week.
Day 3 (Sunday, 5/22/11)
Squat
2x10xbar
2x8x95
5x135
5x185
5x225
5x275
3x5x315 (64%)
Box Squat
5x135
3x185
3x225
3x275
3x315
3x3x345 (70%)
Squat walkouts (10 sec., no belt)
1x385
1x405
Bench
3x135
3x165
4x3x200
NG Pullups
5x3x+20
Seated Cable Rows
8x120
8x130
8x140
8x150
Chop & Lift
1x20x30lb (chop)
1x15x20lb (lift)
Comments: Squats went pretty well today. Low back felt really good going in to the session, and it only felt a little sore on the right side afterward (higher up, had been hurting along the iliac crest the last few times). I think one thing that has helped my back over the last couple of days is not stretching the low back or doing any soft tissue work on it. Just focusing on stretching and rolling the hips and doing a static back mobilization (knees at a 90 degree angle) has seemed to get me on the right track. I have also done a lot of lower abs on the Swiss ball and bodyweight hip thrusts on the Swiss ball this week. I did 20 minutes of icing my back and then a warm shower after this session.
Was reading some stuff about Gray Cook this morning, and thought I would try the chop and lift exercises to see if I have an imbalance that needs to be fixed. Seemed pretty even on both sides though.
Squat 052211
http://www.youtube.com/watch?v=mE12bfJJtFE
Deadlift
2x10x135
5x185
5x225
3x265
3x305
3x345
5x3x375 (65%)
2 Board Shirt Bench (44 F6)
4x135
3x165
2x195
2x225
1x245
*add shirt
1x275 (touch)
1x295 (touch)
*add 2 board
3x275
3x285 (86%)
2x285
Bulgarian split squat
8xBW
8x25's
6x40's
6x60's
2x6x75's
NG Pull-ups
1x6
4x5
Ab wheel
5x8
Band Standing Scapular Retraction
5x10xmm
Comments: So this week I will be squatting and deadlifting about 65%, and my back is handling the increasing work pretty well, so I am doing something I consider a bit bold . . . counting down to the Twin Cities Open in August. I really think I can continue improving in the next several weeks, get my strength back in a few more weeks, and dial in my technique a few weeks after that. I decided to abandon my Westside inspired bench cycle so that I might put a few extra pounds on my shirt bench and not have to squat and pull quite as much to qualify for 2012 USAPL Men's Open Nationals.
So about the bench, I knew I would be a bit under-recovered from a hard previous bench week, but today's performance was absolutely pathetic. I couldn't possibly be THAT bad at board benching in a shirt. The plan was to do a couple of 3 week cycles (with a deload week in between) in my two non-competition shirts to get a little practice taking weight to my chest, but then doing some lockout work. One thing that was interesting is on my first set with 285 I threw the 3rd rep into the rack. I do some weird things as my triceps get fatigued. We'll see how things go next week, and go from there.
Deadlift went well today, perhaps too well. I was really zeroed in on keeping my core very tight and my low back seemed to be very happy. Well about 5-10 minutes after deadlifts my low back started to tighten up (really feels like the quadratus lumborum). Should be all systems go by squat day on Sunday.
Started A.R.T. (active release technique) for my back on Tuesday. Hopefully this will get me over the hump I can't seem to on my own.
The good news is that as I am adding weight to the bar on squat and deadlift, my back seems to feel better each week. Hopefully A.R.T. can help this continue as I start getting closer to 80%+.
Day 2 (Friday, 5/20/11)
Incline Pause Bench
5x115
5x135
5x145
DB Step-ups
8xBW
8x25's
6x40's
3x6x55's
CG Reverse Band Bench (light/short, #20)
5x225
5x245
5x265
Pendlay Rows
5x135
5x155
4x5x165
Reverse Hypers
4x10
Bogart Pulldowns
12x100
12x110
12x115
12x110
Band Fae Pulls
4x12xlight
Lower abs on Swiss ball
5x12
Comments: Low back felt decent today. Checked my form on Pendlay rows and it is much better than it was ~5 months ago, definitely a good sign that my back strength is improving. Wanted to keep the volume way down on bench to recover some for next week.
Day 3 (Sunday, 5/22/11)
Squat
2x10xbar
2x8x95
5x135
5x185
5x225
5x275
3x5x315 (64%)
Box Squat
5x135
3x185
3x225
3x275
3x315
3x3x345 (70%)
Squat walkouts (10 sec., no belt)
1x385
1x405
Bench
3x135
3x165
4x3x200
NG Pullups
5x3x+20
Seated Cable Rows
8x120
8x130
8x140
8x150
Chop & Lift
1x20x30lb (chop)
1x15x20lb (lift)
Comments: Squats went pretty well today. Low back felt really good going in to the session, and it only felt a little sore on the right side afterward (higher up, had been hurting along the iliac crest the last few times). I think one thing that has helped my back over the last couple of days is not stretching the low back or doing any soft tissue work on it. Just focusing on stretching and rolling the hips and doing a static back mobilization (knees at a 90 degree angle) has seemed to get me on the right track. I have also done a lot of lower abs on the Swiss ball and bodyweight hip thrusts on the Swiss ball this week. I did 20 minutes of icing my back and then a warm shower after this session.
Was reading some stuff about Gray Cook this morning, and thought I would try the chop and lift exercises to see if I have an imbalance that needs to be fixed. Seemed pretty even on both sides though.
Squat 052211
http://www.youtube.com/watch?v=mE12bfJJtFE
Sunday, May 15, 2011
Recovery Week 7
Day 1 (Wednesday, 5/11/11)
Deadlift (suit bottoms and belt)
2x10x135
5x185
5x225
3x265
3x305
4x3x345 (skipped 5th set, back tight)
Bulgarian Split Squat
8xBW
8x25's
6x40's
6x60's
3x5x75s
NG Pullups
1x6
4x5
Ab Wheel
5x8
Band standing scapular retraction
5x10xmm
Hip Adduction
10x115
2x10x135
10x130
Comments: My back felt tight going in so I was happy to hit my weight for the day, even if I had to cut a set. What really made me happy is that after 3 Ibuprofen and a 5 cycle contrast shower (1 minute hot, 30 seconds cold) my back felt pretty darn good. If I can continue recovering my back pretty fast after it feels crappy this is a really good sign that I'm on the upswing. I'm going to slowly progress to 5 sets of 6 on pull-ups.
I thought the suit bottoms would protect my hip flexor and in turn be good for my back . . . I don't think this is the case.
Day 2 (Friday, 5/13/11)
Fat Bar Bench
3x180
2x210
1x240
1x260
1x270
1x280
3x225
Step-ups
8xBW
6x25s
5x40's
3x5x55's
Incline Bench
3x135
3x150
3x165
3x170
Dragon Flags
3x5
Reverse Hypers
4x10
Pendlay Rows
5x135
5x155
3x5x165
Bogart Pulldowns
12x100
3x12x110
Band Face Pulls
4x12xlight
Comments: Good day, and back felt good going into it and during. Had a decent end to my first max day of a 3 week cycle (on fat bar bench). I think unweighted reverse hypers might be one of the answers to my back.
Day 3 (Sunday, 5/15/11)
Squat (belt)
3x5xbar
2x10x95
2x5x135
5x185
5x225
5x255
3x5x285
Box Squat (belt)
5x135
3x185
3x225
3x275
3x3x315
Bench
3x135
3x165
3x3x195
3x215
3x225
3x235
NG Pullups
4x3x+20
Seated Cable Rows
10x115
10x125
10x135
10x145
Dips
5xBW
5x+20
5x+50
5x+75
Comments: Very good day. Low back handled the squats quite well. I learned the tighter my core is, the easier squats feel on my low back, go figure! Hopefully I can put together a solid week next week.
Deadlift (suit bottoms and belt)
2x10x135
5x185
5x225
3x265
3x305
4x3x345 (skipped 5th set, back tight)
Bulgarian Split Squat
8xBW
8x25's
6x40's
6x60's
3x5x75s
NG Pullups
1x6
4x5
Ab Wheel
5x8
Band standing scapular retraction
5x10xmm
Hip Adduction
10x115
2x10x135
10x130
Comments: My back felt tight going in so I was happy to hit my weight for the day, even if I had to cut a set. What really made me happy is that after 3 Ibuprofen and a 5 cycle contrast shower (1 minute hot, 30 seconds cold) my back felt pretty darn good. If I can continue recovering my back pretty fast after it feels crappy this is a really good sign that I'm on the upswing. I'm going to slowly progress to 5 sets of 6 on pull-ups.
I thought the suit bottoms would protect my hip flexor and in turn be good for my back . . . I don't think this is the case.
Day 2 (Friday, 5/13/11)
Fat Bar Bench
3x180
2x210
1x240
1x260
1x270
1x280
3x225
Step-ups
8xBW
6x25s
5x40's
3x5x55's
Incline Bench
3x135
3x150
3x165
3x170
Dragon Flags
3x5
Reverse Hypers
4x10
Pendlay Rows
5x135
5x155
3x5x165
Bogart Pulldowns
12x100
3x12x110
Band Face Pulls
4x12xlight
Comments: Good day, and back felt good going into it and during. Had a decent end to my first max day of a 3 week cycle (on fat bar bench). I think unweighted reverse hypers might be one of the answers to my back.
Day 3 (Sunday, 5/15/11)
Squat (belt)
3x5xbar
2x10x95
2x5x135
5x185
5x225
5x255
3x5x285
Box Squat (belt)
5x135
3x185
3x225
3x275
3x3x315
Bench
3x135
3x165
3x3x195
3x215
3x225
3x235
NG Pullups
4x3x+20
Seated Cable Rows
10x115
10x125
10x135
10x145
Dips
5xBW
5x+20
5x+50
5x+75
Comments: Very good day. Low back handled the squats quite well. I learned the tighter my core is, the easier squats feel on my low back, go figure! Hopefully I can put together a solid week next week.
Sunday, May 8, 2011
Recovery Week 6
Day 1 (Wednesday, 5/4/11)
Deadlift (50 Viking suit bottoms, no belt)
2x10x135
5x185
3x225
3x265
5x3x305
DB Bulgarian split squat
8xBW
8x25's
8x45's
6x60's
3x6x70's
NG Pullups
5x5
Ab Wheel
5x6
Bat Wings
5x5x30's
Hip Adduction
10x110
10x130
10x150
8x135
Comments: Deadlifts felt reasonable today. Back didn't feel perfect, but good enough to do the work. I am really hammering stretching, mobility work, and soft tissue stuff. If things don't improve pretty dramatically I'll start Active Release next week if possible.
Day 2 (Friday, 5/6/11)
Fat Bar Bench
3x180
3x210
3x230
3x240
5x195
DB Step-ups
8xBW
6x25's
5x40's
3x5x50's
Pull-throughs
10x110
10x150
10x190
4x10x225
Incline Bench
3x5x135
Pendlay Rows
5x135
5x145
5x155
2x5x165
Bogart Pulldowns
8x110
8x120
8x130
7x140
8x120
Face Pulls
3x12xlight
Comments: Bench didn't feel great today so I played it a bit conservative. Next week is 1 rep max week, and I don't want to exceed my recovery, especially this early in the cycle. I was pretty stressed out about giving a 10 minute presentation today, so that could have played a role in not feeling so great on bench.
I was glad I felt up to doing some lower body accessory work on this day unlike last week. Progress.
Day 3 (Sunday, 5/8/11)
Squat (belt)
2x15xbar
2x5x95
5x135
5x185
5x225
3x5x255
Box Squat (parallel) [belt]
5x135
3x185
3x225
3x265
3x3x295
Speed Bench
3x135
3x165
5x3x195
NG Pullups
6x3x+15
Dips
5xBW
5x+25
3x5x+50
Seated Cable Rows
10x110
10x120
10x130
10x140
Pallof Press
3x5x60 (5 sec. hold, 5 each side)
DB Zottman Curls
8x20's
2x8x30's
Comments: Squats felt pretty shitty warming up. So I stretched my hip flexors some more and did a couple of pelvic rotation "corrections" and heard a couple of pops. I then realized I was having a difficult time getting really tight with 95 pounds on the bar. So I threw a belt on, tightened it as though I was taking a max, and things felt quite a bit better after that.
I was able to do heavier weights this week on squats and more volume with less discomfort. I am on the right track. Overall this was a pretty good week, but I couldn't have done a whole lot more lower body work. Going to keep after the rehab and possibly start working with an active release person within the next few days.
Deadlift (50 Viking suit bottoms, no belt)
2x10x135
5x185
3x225
3x265
5x3x305
DB Bulgarian split squat
8xBW
8x25's
8x45's
6x60's
3x6x70's
NG Pullups
5x5
Ab Wheel
5x6
Bat Wings
5x5x30's
Hip Adduction
10x110
10x130
10x150
8x135
Comments: Deadlifts felt reasonable today. Back didn't feel perfect, but good enough to do the work. I am really hammering stretching, mobility work, and soft tissue stuff. If things don't improve pretty dramatically I'll start Active Release next week if possible.
Day 2 (Friday, 5/6/11)
Fat Bar Bench
3x180
3x210
3x230
3x240
5x195
DB Step-ups
8xBW
6x25's
5x40's
3x5x50's
Pull-throughs
10x110
10x150
10x190
4x10x225
Incline Bench
3x5x135
Pendlay Rows
5x135
5x145
5x155
2x5x165
Bogart Pulldowns
8x110
8x120
8x130
7x140
8x120
Face Pulls
3x12xlight
Comments: Bench didn't feel great today so I played it a bit conservative. Next week is 1 rep max week, and I don't want to exceed my recovery, especially this early in the cycle. I was pretty stressed out about giving a 10 minute presentation today, so that could have played a role in not feeling so great on bench.
I was glad I felt up to doing some lower body accessory work on this day unlike last week. Progress.
Day 3 (Sunday, 5/8/11)
Squat (belt)
2x15xbar
2x5x95
5x135
5x185
5x225
3x5x255
Box Squat (parallel) [belt]
5x135
3x185
3x225
3x265
3x3x295
Speed Bench
3x135
3x165
5x3x195
NG Pullups
6x3x+15
Dips
5xBW
5x+25
3x5x+50
Seated Cable Rows
10x110
10x120
10x130
10x140
Pallof Press
3x5x60 (5 sec. hold, 5 each side)
DB Zottman Curls
8x20's
2x8x30's
Comments: Squats felt pretty shitty warming up. So I stretched my hip flexors some more and did a couple of pelvic rotation "corrections" and heard a couple of pops. I then realized I was having a difficult time getting really tight with 95 pounds on the bar. So I threw a belt on, tightened it as though I was taking a max, and things felt quite a bit better after that.
I was able to do heavier weights this week on squats and more volume with less discomfort. I am on the right track. Overall this was a pretty good week, but I couldn't have done a whole lot more lower body work. Going to keep after the rehab and possibly start working with an active release person within the next few days.
Recovery Week 5
Day 1 (Wednesday, 4/27/11)
Deadlift
3x5x135
2x5x185
2x5x225
3x5x265
Bulgarian split squat
8xBW
8x25's
6x45's
6x55's
3x6x65's
Ab wheel
6x6
NG Pullups
5x5
Bat wings
5x5x25s
Comments: Going to slowly progress squat and deadlift over the next few weeks and hopefully my back will be fully recovered by the time I get back into heavier weights. If this works out I should be prepared for the August meet, here's to hoping.
Didn't feel particularly good after deadlifts. Rightside of the back hurt pretty good. I took this first deadlift workout back in 19 days for granted and didn't warm-up particularly well and did slow eccentrics trying to give the low back a training effect. Will change my approach as needed.
Day 2 (Friday, 4/29/11)
Fat Bar Bench
5x170
5x190
5x210
5x225
4x235 (slight spot on 5th)
8x190
Incline Bench
8x115
8x125
7x125
Squat
bunch of work w/bar
Bogart Pulldowns
8x100
8x110
8x120
8x130
7x140
7x130
Band Face Pulls
4x10xlight
Comments: Low back was still fairly sore from Wednesday's deadlift workout. My bench work capacity is pathetic. After a couple of max effort sets my incline bench was absolute crap. This needs to change.
Day 3 (Sunday, 5/1/11)
Squat
2x5xbar
2x10x95
5x135
5x185
2x5x225
Box Squat (parallel)
3x135
3x185
3x225
2x3x265
Speed Bench
3x135
3x165
3x185
3x3x195
Dips
5xBW
5x+15
5x+30
5x+50
NG Pullups
5x3x+15
Seated Cable Row
6x130
6x150
6x160
5x170
2x8x150
Pallof Press
2x5x70 (5 sec. hold, 5 each direction)
Reverse BB Curls
8x55
8x65
5x65
Comments: Squats felt fairly shitty but after doing some mobility work from youtube.com/user/sanfranciscocrossfit I felt quite a bit better. Overall a decent week of training coming back from no squatting or deadlifting for 2+ weeks. This is going to take a lot of patience!
Deadlift
3x5x135
2x5x185
2x5x225
3x5x265
Bulgarian split squat
8xBW
8x25's
6x45's
6x55's
3x6x65's
Ab wheel
6x6
NG Pullups
5x5
Bat wings
5x5x25s
Comments: Going to slowly progress squat and deadlift over the next few weeks and hopefully my back will be fully recovered by the time I get back into heavier weights. If this works out I should be prepared for the August meet, here's to hoping.
Didn't feel particularly good after deadlifts. Rightside of the back hurt pretty good. I took this first deadlift workout back in 19 days for granted and didn't warm-up particularly well and did slow eccentrics trying to give the low back a training effect. Will change my approach as needed.
Day 2 (Friday, 4/29/11)
Fat Bar Bench
5x170
5x190
5x210
5x225
4x235 (slight spot on 5th)
8x190
Incline Bench
8x115
8x125
7x125
Squat
bunch of work w/bar
Bogart Pulldowns
8x100
8x110
8x120
8x130
7x140
7x130
Band Face Pulls
4x10xlight
Comments: Low back was still fairly sore from Wednesday's deadlift workout. My bench work capacity is pathetic. After a couple of max effort sets my incline bench was absolute crap. This needs to change.
Day 3 (Sunday, 5/1/11)
Squat
2x5xbar
2x10x95
5x135
5x185
2x5x225
Box Squat (parallel)
3x135
3x185
3x225
2x3x265
Speed Bench
3x135
3x165
3x185
3x3x195
Dips
5xBW
5x+15
5x+30
5x+50
NG Pullups
5x3x+15
Seated Cable Row
6x130
6x150
6x160
5x170
2x8x150
Pallof Press
2x5x70 (5 sec. hold, 5 each direction)
Reverse BB Curls
8x55
8x65
5x65
Comments: Squats felt fairly shitty but after doing some mobility work from youtube.com/user/sanfranciscocrossfit I felt quite a bit better. Overall a decent week of training coming back from no squatting or deadlifting for 2+ weeks. This is going to take a lot of patience!
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