Fri, 29 Dec 17
Heavy Lower
This training session completely destroyed my hammies. Not sure if it was the heavy RDLs or the high rep (at least for me, which I consider anything over 8 reps) good mornings, but 4 days later and I'm still crippled. Needless to say, I love it!
RDL
20x45
10x135
5x225
5x315
3x365
3x405
3x455
3x475
2x5x430
I had to moderate what I did today based more on neural tension than anything else. The triple at 475 felt like I could have kept going up in terms of strength and maintaining good technique, but I was getting significant nervey pain/tingling in my low back and legs so I stopped there. Same thing with the drop sets of 5 - the first set was fine, but I had a lot of neural funk feeling during the whole second set so I skipped the 3rd set.
SS Yoke Bar Good Mornings
15x155
2x15x175
Super light weight, but I'm pretty sure I've never done more than 10 reps on this ever with any type of bar, plus it was an improvement over last week so win/win.
Single Leg Hip Thrust
3x10ea x 20
I did these as a sort of test for imbalances and not surprisingly, I was all kinds of uneven in strength and stability so I may keep these in the rotation for a couple weeks at least to see if I'm able to adapt quickly or if it will be slower.