Friday, June 13, 2014

Training: 6/6/2014

Band Ukranian DLs in warmup
A. Deadlifts w/chains: 6 x 2,2,3,3,4,4 @31X1, rest 4 min (390,375,365 (2),345(1-FAIL)
B1. BB High Box Step-Ups: 4 x 4-6/leg @3111, rest 90 sec b/t legs
notes-bar on back
B2. One Arm DB Row: 4 x 6-8/arm @30X0, rest 60 sec b/t arms

~25%1RM for these below:
C. "Oxidative"* Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec only
--10 min rest once complete, AD at easy pace--
"Oxidative"* Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec only

pm recovery if able - 15-20 min Ocean Swim/light Jog in sand; cold shower + brisk toweling

Notes: I warmed up as usual.  Hit a PR double on my firs work set.  Dropped down from there and was able to hit 375 for a double.  On 365, my hips tucked under a bit and I started have some tenderness between my vertebrae.  My ego got the best of me and as I decreased the weight for the next set, I felt a pop in the area and I was left in immense pain on the ground.  I couldn't move without the pain in my back.  My back in the area spasmed.  The weekend was rough, but I will be back. 

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