This is literally the first day I have had a bar on my back since the meet, which is roughly about 2 full months! To say it felt foreign would be an understatement, not to mention it was heavy as hell. I was prescribed an AMRAP after my last working set of five but had to shut it down because my hamstring started yelling at me the exact same way prior to partially tearing it in Japan a month earlier. Was good to be back under load and straining a bit, can tell this is going to take a second to recover from.
SS yoke bar squat are very difficult for me cause it exposes my weak lower back and forces me to use my quads more which I tend not to do. Bench followed this also targeting weak points in my upper body using the Duffalo bar and allowing me to go through a greater range of motion. My bench has always been week so typically any variation other than competition bench is a struggle and today proved no differently.
Day 1
SSB, Heels, sleeves 3x5: 475 + AMRAP: Bailed (hamstring)
Duffalo Bar Bench, 3’s Pause 3x5: 285 + AMRAP6 6 (1’s paused)
A1) Short Side Clamshell Planks 3x6: Micro Mini
A2) GHR (Slow Eccentric) 3x8: BW
B1) Seated Abductions (Slow Eccentric) 3x15: Green
B2) Banded Rear Delt. (Slow eccentric) 3x15: Red