Squats on Saturday did not go well at all... I think my glutes might be toast from the weekend of running 25km of hills! I struggled to get out of the hole during squats, which is not my typical sticking point, and weights that are typically light, felt harder this day.
HAM mobility, EC mobility stuff, squat to stand, ankle mobility
Squats:
barx5
135x5
155x3
185x2
205x1 belt
225x1 belt
235x3 belt and wraps
245x3 belt and wraps
255x3 belt and wraps
270x1 belt and wraps
280 failed - like I said, I couldn't even transition in the hole
Rom DLs 3x5 @ 155, 165, 175
GMs 3x8 @ 95, 115, 125
GHRs (on floor, feet held down) 3x10
side planks 3x30 per side
I've had tons of pain in my feet since the race and it's not getting better despite my own efforts to rehab and poke and prod. I went and saw a girl (sister of a coworker of mine) to massage my calves and feet because my regular massage therapist was sick. The one foot is still tender but much improved. Second massage tonight, with my regular girl, to work my glutes, hamstrings, quads and hip flexors. Gotta get that power back in the squat.
Sunday shirted bench was better than those pesky squats.
Bench:
bar x 5
65x5
85x3
95x2
115x1 2bd
125x1 2bd
140x2 shirt
150x2 shirt
160x2 shirt
3bd 3s @ 135,140,145,150,155
A1 pull ups 4x4 with assistance
A2 elevated scap pushups 3x10
B1 Tate presses 3x12 @ 15s,15s,17s
B2 DB rows 3x15 @ 25 all sets
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