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Massage from Inka. Good stuff. QL work. Left erector and QL has been pretty tight.
HIIT on erg
5 min warmup
[0:20 on // 2:20 off] x7
10 min cool down
6255m total
Sprint splits were 1:38-1:41, deteriorated to 1:45-6 by last sprint. Was really hungry and hadn't eaten a lot before doing this, but wanted to get the work done. This lower back muscle QL stuff may be bc I just started ramping up conditioning, no? Let's check back in 2 weeks and see how it is going.
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Squat
220x3x5
Better than anticipated. Anything near 230 makes me concerned. I just don't want to fail/have form break down. It's been over a year since I squatted more than 230 for reps. [old 5rep max is 250]
Press
107.5x5,4,5
I went on my toes for the last two reps of the last set. Grr. Did good on keeping abzz tacked down. Stared at them in the mirror. I like pressing in the mirror, helps me focus. Maybe I just like mirrors.
DL
270x4+1
Motherfucker! First three were fast. Wolf said I was jerking against the bar instead of squeezing on last rep. Waited 1.5 min and pulled the +1 fast. Going to drop frequency of DL to 1x/wk. redo 270 Don't forget your mouthguard! Don't condition before DL day.
Planks
45# 1:00x3
25# side planks 0:35/side x3
Opposite of Tuesday, these super sucked. Got easier when I went over to sticky stretch mat.
For some reason I'm completely exhausted from this workout today. I still feel some tightness in the left erector/QL, but nothing felt bad while lifting.
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