Today's workout -
good mornings - RI 60 seconds
warm ups - 1x10 at 45, 1x8 at 95
set #1 - 8 reps at 135 lbs
set #2 - 8 reps at 155 lbs
set #3 - 8 reps at 155 lbs
set #4 - 8 reps at 165 lbs PR first time doing these
These made my lower back feel strange, it didn't hurt, just strange. I think my hamstrings and back were a bit tight.
Bulgarian squats - RI 2 minutes
warm up - 1x8 each leg at x2 30
set #1 - 4 reps each leg at x2 80 lbs
set #2 - 4 reps each leg at x2 80 lbs
set #3 - 4 reps each leg at x2 80 lbs PR
even at low reps, Bulgarian squats make me want to puke.
seated leg curls - RI 60 seconds
set #1 - 10 reps at 155 lbs
set #2 - 10 reps at 160 lbs
set #3 - 10 reps at 165 lbs
smith calve raises - RI 60 seconds
set #1 - 12 reps at 95 lbs
set #2 - 12 reps at 95 lbs
set #3 - 12 reps at 95 lbs
2 second hold at bottom, 2 second hold at top, slow eccentric
barbell static holds - RI 90 seconds
set #1 - 30 seconds at 225 lbs
set #2 - 30 seconds at 225 lbs
set #3 - 30 seconds at 225 lbs
no cooldown, stretch
Awesome workout. That is all.