Week 1, Day 1
Warmups
Highbar squats: warmups, 180x1, 150x5, 160x5
Pulldowns warmups, 50x8, 60x8, 70x8x2
Pulldown abs: 30x12, 50xmessy, 35x12x2
Band hamstring curl: purplex20x3 per leg
Notes
I did a deadlift last week, but can't remember what i did properly, somewhere around 200 off the rack, but a few reps here and there. But took bench off for the remainder of the week. Now I have at least a four week block, focussing on RPE and trying to use what I should be rather than going all out. Squats felt reasonable after a few warmups, 180 single felt good. Felt sore the following day - not muscular just the stupid back. Certainly not recovering quite the same way I had been. Don't quite know why. Alternating weeks of heavier squats/deadlifts to give the body a chance to recover.
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