Great workout to start the year with. My low back is absolutely fried, so much so that I considered doing floor presses today and not squatting like usual. I decided that wasn’t the proper attitude to start the new year with so I attacked squats, going ATG, beltless, and paused (3+seconds in the hole on each rep). I ended up with 2 PR’s, hitting 515 for a single, and 500 for a double. Wide-stance squats went well, and I finished with some light’ish deficit SLDLs. Tricep work rounded things out.
Paused ATG Squats (3-5 sec pauses):
135x12x1
225x6x1
315x3x1
405x3x1
455x3x1
495x1x1
515x1x1 (PR)
500x2x1 (PR)
Wide-stance Box Squats (~13.5″ box):
315x6x1
335x6x1
375x6x1
Deficit SLDL (bar @ ankle height):
315x3x1
405x3x1
405x3x1
Overhead DB Extensions:
60x12x1
70x12x1
80x12x1
90x12x1
Single-arm Overhead Rope Extensions:
20x12x1
30x12x1
30x12x1
30x12x1
V-bar Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1
+ stretching
Duration: 90 minutes