Miraculous Monday

This morning’s workout was pretty darn good, I must say.  I thought it was going to be a bust and that I’d be primarily spotting my workout partner, at first, because all weekend I have been in pain.  I slept in the wrong position on Friday night; experiencing some serious pain in my neck and mid back all weekend.  By the grace of God, it disappeared during my warm-up session, this morning.  I would’ve been seriously bummed out had I not started feeling better because this week starts a new set of exercises.  We’re cutting back on all of the light weight/volume stuff and attacking our bodies with some intensity.  After a full body warm-up and 10 minutes on the elliptical, we performed the following:

Exercise: weight x reps x sets

Low bar back squat:

Bar x 8 x 2, 135 x 5 x 1, 185 x 4 x 1, 225 x 3 x 1, 275 x 2 x 1 (Warm-up)

308 x 2 x 1, 330 x 2 x 1 @ 8.5, 358 x 1 x 1 @ 10

Note:  My squat has been slow to progress, but I feel will be my second strongest lift come meet time in October.

Hack Squat: 90 x 12 x 2, 90 x AMRAP x 1

Note:  Had a serious case of the noodle legs after performing AMRAP on the last set!

Leg extensions: 40 x 15 x 2, 35 x 15 x 2

Note:  I turned my toes in for two sets and out for two sets.  This method hits the quads at different angles; motivating gains!

After this workout, I was very happy.  I hit some decent numbers and my back pain miraculously disappeared.  Tomorrow, we hit the chest region!


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