Cube Week 5 Squats Heavy 31st May 2013

Foam roll: Back, Lower back, Glutes, Hams, IT bands
Hip/knee/ankle mobilization: 5 mins each side

Warm up: Band GM/Lunges/Band abductors/Band adductors, 15 reps, 2 rounds, no rest

Squats
70kg * 5
110 * 4
150 * 3
162.5 * 2
172.5 * 1
182.5 * 1
190 * 1 (PR)
182.5 * 1
172.5 * 1
162.5 * 2

152.5 * 1 for 2 sets (paused for 5 secs)

Good mornings
100 * 8 for 3 sets

Leg press
5 pps * 20
6 pps * 20 for 2 sets

Reverse Hypers
3 sets of 15

GHR
3 sets of 10

GHR Abs
3 sets of 20

Banded Leg curl (large band)
2 sets of 50

Stupid thing I did today. Put the 25s as the base plates and didn't realize it as i took my specs off, hence all the planned weights had 10kg added to them. No wonder I was wondering why the warm ups felt heavier than usual, and just attributed it to my back. Luckily it ended well for me, resulting in a PR. Still, dumbass thing to do and really ought to be more careful. Mild pain in the back, surprisingly, and the only time they hurt was when I tried to do back extensions, so I subbed in GHRs instead. Good mornings were done arched back to keep the stress on the hams and take the stress off the lower back. Gonna see the sinseh tmr so hopefully can get the back pain sorted out.