Today was obviously Squat Day, and it went fairly well considering I haven't had a bar on my back since early December. Knee pain subsided throughout the warmup and early sets, and my lower back stayed strong throughout the session.
Day 2 - Squat
-Dynamic Warmup, including some foam rolling of inner thighs and calfs
-Banded Squat w/ ~90lbs of Tension at the top, complete deload of band at bottom of rep:
135x5
185x5
225x5
275x5
315x4
365x4
405x3
455x3 for 4sets,
*3-4min. between sets *weight recorded is including band tension at the top of the rep
I worked up to fairly comfortable triples because I didn't want too much volume just yet, plus I plan on focusing mostly on the Deadlift and Bench for this meet. Depth might become an issue once I start training at higher intensities, but I'll cross that bridge when I get to it.
Second Set:
-Glute Ham Eccentrics: 4sets x 5reps of 4-5seconds each (http://www.youtube.com/watch?v=lPXpKNpcZVw)
-Back Extensions: 4sets of 12reps
I did these mainly to decompress my spine, a technique I've been using after any heavy loading day and find it to be very effective in keeping up my flexibility and recovery rate
-Terminal Knee Extension + Lever: 4sets x 5reps
This exercise looks harder than it actually is, but I was trying to include core in another accessory lift and came up with this:
Try to keep your hips forward throughout the movement(squeeze your glutes) and the feel of the movement is as if you are bringing your belly button to the ceiling.
Overall a solid training session, and will likely do some prowler work or sled drags tomorrow for recovery purposes.
~Jim Scheller
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