Wednesday 6/4
A. DL day 5
Wendler # 243
65%x5
75%x5
85%xamrap
5's
Then
1s
Ack this day turned out crummy and frustrating. Low Back was stiff and sore this morning. the deadlifts felt incredibly heavy.
Did 160x5
185x5 (this felt slow and insanely heavy!!?)
dropped to 175 or 170#? for amrap. Did an AMRAP set and got 10 reps.
Then Tried some 1 arm Sumo DL -
Did 80# with r arm and I could lift it but on the way down about 3-4 inches from the ground my low back got a shooting pain - was not testing short but stopped anyway due to pain signal. Also Dawn noticed I was shaking trying to go down with R arm.
I could not even lift 80# or even the 70# with my left arm.
Extension in thoracic spine limited, lumbar extending too much?
Thursday June 5
Low back stiff and sore again this morning, which eased off with this recovery wod.
AM- recovery workout
Did 30 min AD z1 pace , every 5 mins got off and did log clean hold for 40secs
Fri June 6
A. Back Squat Day 3 Wendler 202#
70% x 3 x 140
80% x 3 x 162
90% x AMRAPx 182 x 8, definately felt off and slow, felt tentative but did not feel back as much with the
squats
B. 10 min AMRAP
250 meters Ski Urg
5 people makers (tough)
2 rope climb
3 rounds , 25# DBs
Felt back irritated in people makers specifically when I was doing the row portion in that plank position
6/7
Sat
A. 1-Leg Deadlift 105#- Max Work/Rest 8 min/ side
Changed to 95#
R- Sets of 5 , no shortening 3:30, pain in lateral hamstring
L-10+10, no shortening , little longer after last 10
2:24
B. Push Jerk
60% 1x2
70% 1x2
75% 2x2
80% 2x2
85
95
105
110
C. 1-arm DB High Pull 40#- Max Work/Rest 8 min side
L :
5+4+4+2+2+3, 20 reps in 3 mins, no shortening
R:
6+5+4+5, 20 reps in 2:30, no shortening
D. Prone Superman Extensions x as many seconds as possible (NTE 5 sets, rest as needed or with ROM if you'd like :))
25s x 3 sets
26s
31s
Back feeling better after today's workout, especially after the supermans :)
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