ME Lower Body 25th March 2013

Warmups: pullups/GHR/back extension, 3 rounds, 10 - 15 reps, no rest

Squat (med stance)
120kg * 5
130 * 1
150 * 1
170 * 4, 1
Bullshit squatting today as you can see. Was aiming for a 5RM PR (170 for 5) but my lower back was hurting like crazy! Sore like a bitch. Decided to rack and rest a while and try again, but after the first rep, my lower back felt like someone stabbed a knife in it. Think i really need to start doing mobility work for it. Other than collapsing like a pussy, the lower body felt strong so that might be a little consolation.

SSB Squats
60 * 10 for 5 sets
Rest time was a minute. Just tried to get more volume in, as well as some degree of isometric work for the upper and lower back.

SSB Good mornings
60 * 10 for 5 sets
Rest time was 1 min. Focused on the hamstring stretch and lower back tension, trying to explode up on the concentric. Again i decided to up the volume and lower intensity because lower back was killing me at this point.

Lat pulldowns
105 * 15 for 3 sets
90 * 15 for 2 sets
Rest time was 1 min.

Standing ab crunch
Stack + 25kg plate * 15 for 3 sets
Rest time was 1 minute. Constant tension. Upping the reps progressively so ultimately should be hitting 5 sets of 20.

Side bends
40 * 15 for 2 sets
Rest time was 1 minute.

Crap training and feel totally unsatisfied with the performance. Thinking of gaining up to 102ish and competing in U103 class instead. Hmmmmmmmmm.....