Kinda, speed squatting today. My last squat workout I had a little groin strain and shut it down early. So, this week I wanted to see where I was at injury wise.
I made sure to really take my time warming up before I stepped under the bar and did a lot of extra mobility work and got some blood flowing.
Squat:
barx10
135x5
225x5
275x5
315x5
365x5
405x2 x 8 sets
I did 455 x1 before I started the 8 sets of 2 and could feel the strain a little bit, so I dropped back down and did 7 more sets at 405, with about a min and a half between sets. I'm in pretty terrible shape, so this was actually pretty tough.
Speed Pulls 8x1 with 495. I tried to keep to the minute and a half rest between sets, the first few were probably closer to a minute, the last few probably closer to two minutes.
Accessory work:
Dumbbell Straight leg deadlift 80'x10, 90'sx10, 100sx10
- if you haven't done these in awhile I highly recommend them. That stretch always leaves me sore the next couple days.
To finish it off I did the same set and rep scheme with machine hamstring curls and leg extensions. I did a dropset with no breaks between sets, except to change the pin to lower the weight. I did 6 sets of 10 on both of them and I could hardly walk out of the gym.