ME Squat

Warm Up:
Good Mornings with bar, Ballistic toe touches, Front and Side hip stretches, Elbow to Ankle lunges, Zercher squat leans, Squat Cleans, Lunges

Back Squat:
10 x 45, 5 x 135, 5 x 185, 5 x 225, 3 x 275, 3 x 315, 1 x 365, 1 x 405

Box Squat:
3 sets 3 x 315

Standing Good Mornings:
4 sets 10 x 135

45 Degree Calf Raise:
5 sets 10 x 360

Side Bend Press Downs:
15 x 200, 15 x 220, 15 x 250

45 Degree Back Raise:
3 sets 10 x Bodyweight, 1 set 20 x Bodyweight

Knee Raises:
3 sets 10 x Bodyweight

This was a so-so workout. I had to be careful to not strain my right bicep so I was very cautious throughout. I picked up a 3" wide ACE Bandage at Walgreens before my workout and wrapped my right Bicep before I went in. I felt like my warmups got me good and loose and my squats felt pretty good for the most part. I had anticipated doing a 4 x 4 workout with 405 in the back squat but I was feeling very dizzy throughout the lift. I decided to play it smart and switch to box squats with less weight. I guess I must have been very dehydrated because I weighed in 5 pounds under and I am very thirsty still. It was pretty damn hot in the gym today and that didn't help.

During box squats I felt a slight twinge in my back so I decided to stop at 3 sets instead of 5. I did some lying back traction and that decompressed the spine so I was good to go on good mornings. I have decided that I will do these Standing on ME days or do cable pull throughs, and on DE days I will do seated Good Mornings or band pull throughs. This will give me 4 assistance exercises to rotate over each 2 week cycle so that will be a good change in stimuli while still hitting supplemental low back and hamstring work. I plan on doing 45 degree raise every low body workout but using bands on DE days and either bodyweight or plates on ME days. I think these are great for my low back and are helping to build my weak and undersized glutes.

I decided I should throw in some calf work on low body days because I think tire flip, yoke carry, and farmers walk will all recquire a great deal of calf strength and explosiveness. Although I feel like my calfs get a good deal out of cleans, OHP, and squats, they are never particularly sore so I have decided to work them more. Ab work went extremely well today and my core felt very strong. I think I will be getting a good deal of GPP tonight because I am going to carry a 95 pound mini fridge up 3 1/2 flights of stairs to my girlfriend's room.

Hopefully with the wrap and some blue heat and advil my bicep will be good enough for some DE Press tommorow and some rehab work the next day.