I have no idea how I did this. Woke up in pain, even left work early to come home and stretch out my lower back and piriformis. Came into the Z not expecting to do jack shit...and the following somehow happened:
Deadlift
135x10
225x10
315x2 (felt like crap)
315x5
365x4 (harder than it should be)
(belted)
405x4 (harder than it should be)
455x4
455x4
455x4
455x4
455x3 (video link) Form broke down on this set, but the others were actually pretty solid.
all were slow and careful reps as I did my best to protect my lower back and piriformis.
Pause Squat
45x10
95x10
135x5
185x5
225x5
(belted)
255x4
285x4
285x3 (after DL, didn't feel like pushing this)
275x4
275x4
cut short because of time, wanted to have time to hit leg pressing to strengthen vastus lateralis, as this muscle being weak explains my cracking knees (kneecap sublexation), overly tight IT band and tight piriformis.
Leg Press (done with feet straight, knees coming straight back not coming out)
3 plates x 12
4 plates x 8
5 plates x 6
5 plates x 6
5 plates x 6
dead after this. just got out of a refreshing ice bath though, so feeling slightly rejuvenated.
Monday, August 23, 2010
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Nice job. If that was your worst set, then your other sets must have been very good. Why did you stop? You looked like you had another rep in you.
ReplyDeleteI also haven't seen any form issues. All reps looked nearly identical, other than the lockout of the 3rd rep (slower).
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