Lower Body

Lower Body workout
Jan 16th

Leg extensions
90 * 15, 15

Seated Leg Curls
80 * 15, 15

Squats
Bar * 5, 5, 5
135 * 5
185 * 5
225 * 3
275 * 3
315 * 1
320 * 1, 1, 1, 1, 1, 1 (all paused)

Good mornings (with mantaray)
Bar * 8
65 * 8
95 * 8
125 * 8
135 * 8
140 * 8

Lying Leg curls (tempo 41X)
105 * 6, 6, 6
90 * 6

Unilateral Straight leg press
3 1/4 pps * 15, 15, 15

Standing ab crunch
60 * 10, 10, 15

3 grip chins - 2 sets of 15, 5 for each grip

I realized my lower back is really weak now and starts to give out first when I squat, hence the many sets of singles, to give my lower back adequate recovery time between reps. Will have to ramp up the lower back work, and increase my ab work. My plan is to continue doing sets of singles for squats as I increase the weight each week, as well as slowly increase my lower back strength. I realized I stop most lower back strength work after I started deadlifting post-injury.