Duration: 11:30am – 12:21pm ~ 1hr 10min.
And when things were going so well.
Squats: 5×135 + 5×155 + 3×175 + 5×195 + 3×195 + 5×185
Someone else was on the squat rack with 4 more sets so I decided to work in with him. He was using high bar squat and had pretty impeccable form. I didn’t want to inconvenience him so I decided to keep 1 45lb plate on and do a warm-up on that. I proceeded to go completely off of my normal ramp sets. It was at the point that I did my 3rd rep on the first work set that I felt something weird happen in the low back. I’ve felt the same sensation before when I was doing plyometrics. I got it checked out and X-rays didn’t show any problem and I was told to keep off activities with low back for a week and…it went away. Bending over, currently, has a slight twinge that is very familiar, but not as aggravated compared to last time. I may get it checked out again. Suffice it to say I’ll probably warm-up considerably more to avoid this. In addition, I need to work on more core to stabilize my torso and prevent it from falling forward.
Seated Plate Raises: 3x10x25
Seated Lateral Raise: 3x10x12
Seated DB Shrug + Clean + Half Press: 3x10x12
Instead of looking forward, I decided to, instead, look a bit down in order to put less strain on my neck. These weren’t as bad as last time.
Deadlift: 5×145 + 3×165 + 2×185 + 1×205 + 1×225 + 5×245
Pretty easy. Rested plenty between last 3 sets up to the work set. The lower back tweak had subsided a bit more by this point.
Preacher BB Curls 10×50
Incline DB Press 2x10x40
Elbow Planks 45 sec.