Did my workout yesterday despite not feeling 100% in spots. I felt good enough for everything really but to do GM for the scheduled 5 sets of 3 at 210 gave me pause. I thought top myself that the 245x4 test, despite the lower volume caused by it being just a test, had sent my body the message: the strain, and calling up my muscles to push its limit. So I decided to skip this movement and do back extensions, just to get some blood in there, just because my back had an appointment with a movement. Afterwards, my back was major pumped but once I left the gym, my back felt great. Just what I needed. Heck, it feels really good right now.
Back extensions: 1kg x 16, 2kg x 14, 3kg x 10, 4kg x 8, 5 kg x 7.
Hoist Calf Presses (110): 55x10, 75x10, 80x6x2. Since I didn,t want my lower back loaded, I did this movement instead of the standing ones.
Seated Calf Raises (110): 55x10, 75x8, 80x6
Assisted GHR (90 lbs assist): 4 sets of 9. These were tough, just because of the tired lower back and sore abs.
Step Ups: This time, I did them correctly: each leg done as the lead leg for a set. 4 sets of 12. Felt slightly aerobic.
2 comments:
What step height do you use for the step-ups?
I use an 18" step for step ups. It feels like a below parallel squat and a lunge. I feel a good pump in my entire quad and my glutes and hams get slammed, too. I've also noticed that since I've been doing these, my front squat is a little faster out of the hole.
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