Workout:
A. Back squat @32x1; 8-10x5; rest 90 seconds (increase weight from last week)
75# x 8 for all 5 sets
B. Rear foot elevated DB split squats @20x0; 8-10x4/leg; rest 1 min bw legs
30# x 10
30# x 8
30# x 8
30# x 8
C. Barbell hip thrusts; 15-20x4; rest 2 min
65# x 20
65# x 20
65# x 20
75# x 16
D. Good mornings @33x1; 12-15x4; rest 2 min (increase weight from last week)
45# x 12
45# x 15
55# x 15
55# x 15
Tempo squats are definitely the hardest part of this workout. By rep 6, I'm hurting. I've found that the first thing to 'give' is my low back. It gives during the 2 second hold at the bottom, I roll forward and then coming up my butt goes back and knees fall in a little. That's on rep 7 or 8. The DB squats felt good. Hip thrusts I felt more in my glutes this time. Good mornings were all hamstring and some challenge to my core strength. I think I can do more weight, they are just tough because they are so slow. Thanks!
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