After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now focused on training to improve my body and mind as I prepare for my wedding in June. I hope to be back on the platform towards the end of 2018.
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On this particular Saturday I was able to finally able to get back to training with the crew, and it was a great time to chat it up and just have a great time with everyone. We had a great group going, and I finally got to train a bit harder. I'm going to try to keep doing some strip the rack squats and light SSB squats moving forward to try to slowly work back into this. I'm not going to go heavy by any means. But I'm hoping that within a couple months, this will make my time trying to get back to squatting a bit easier.
Items Used in this Training Session
SS Yoke Bar
Warm Up
Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves
Hip Flexor Stretch - 30 sec per leg
Leg Lowering 1 - 10 per leg
Leg Swings (forward and side to side) - 10 per leg
Alternating Lunges - 10 per leg
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Lateral Lunges - 10 per leg
Hanging Knee Raises - 15
A1) Wtd GHR (Elevated)
3x8
B1) SSB Strip The Rack Squats
Worked up to a hard set of 10; then did two drop sets
C1) FFE Reverse Lunges
3x12 per leg
D1) Wtd GHH off GHR
3x15
E1) Reverse Hyper
2x20
F1) Wtd Hanging Knee Raises
4x10-12