This was a very disgruntling workout. Had lots of energy and expectation going into it, only to have a lower back spasm in my very first warmup set that derailed my night’s ambitions. I had the same spasm last week but worked through it, but decided this week to just play it safe. After working up to a pretty easy, but cautious, 495 atg paused single, I switched to high bar oly style atg squatting (which I’ve rarely done), which really took a lot of effort. Nice change of pace. Kept deficit SLDLs moderate, and finished legs off with some weighted hypers (love those).
Paused ATG Squats:
225x10x1
315x3x1
405x1x1
495x1x1
High-bar Paused Oly ATG Squats (3+ second pause per rep):
405x2x1
315x5x1
315x5x1
315x5x1
225x10x1
Weighted 45-degree Hypers:
115x12x1
165x12x1
215x12x1
165x12x1
Deficit SLDL (bar @ ankle height):
225x3x1
315x3x1
405x3x1
455x1x1
OH DB Extension:
65x20x1
80x20x1
Dips:
bw x12x1
bw x12x1
bw x12x1
DB Curls:
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1
+ stretching
Duration: 90 minutes