Coming into this session, I was a little concerned about some glute/hamstring discomfort I was feeling. I spent 13 hours bending over, loading pallets and carrying things and it was becoming more noticeable as the day went on.
I made sure to stay well-hydrated and even picked up some pedialyte with my lunch. After 15-20 minutes of getting off my feet, I felt better as soon as warmups began. Two large coffees also happened somewhere in between sitting down and warming up and I feel that they may have also contributed to the sudden burst of energy.
A. SSB 11” Box Squat – Backwards SSB – (2111) 180sec
4x10x375
This exercise remained challenging, but felt easier than last week, even with the 20lbs weight increase. Don’t let the weight fool you. The combination of the backwards bar and low box is tough. I know I can squat into the 700’s on this bar for a single. 375 feels more like 495. I was very deliberate, controlled and did not drive as explosively as I could off of the box to limit hamstring/glute aggravation.
B. Ukrainian Deadlift – (3011) – 120sec
3x20x190
Twenty five pound jump, felt considerably easier than last week. Using such a light weight, I’m really focusing on remaining strict and making muscle work rather than powering quickly through reps.
C. Band Leg Curl – Orange on each leg – (2011) 4xSMF
40/35/33/30
Beat last weeks reps on each set.
D. Side Bends – (2011) 120sec
90×15/115×15/140×15
I used the lever arm on our chest supported row today for a landmine-type setup. The extra grip work from holding the 2” loading pin is useful and can be loaded heavier than I’ll ever need.
E. Backwards DeadSled Drag – (Controlled Steps) 120sec
8×100’x600lbs
We had a guy drop out for a “work call” so we pushed the pace in these and they blew my legs up.
I’m feeling stronger.