January 8th, 2009
Lower Body Focus
Condition:
My back is still tight. I shouldn’t train today, but I’m too stubborn to do otherwise.
Warm Up:
Some RW Drills
Some activation drills
RFI Drills
Workout:
Jumps (mostly broad jumps onto boxes)
About 20-25 total reps
Repetitive DB Jump Squats
4 x 8 @ 25+25 lbs, 120 sec. rest
1 & 1/2 Rep Back Squats
2 x 5 @ 280 lbs, ~240 sec. rest
Ab Work
Cool Down:
Mild plyos
Notes:
My back loosened up during warmups, but I could still feel it during the workout. Still, the loading didn’t seem to do anything to it and it feels no different than before I worked out. I don’t think I did any additional damage. Even the 1 & 1/2 squats were solid.
I did leave out sprints, SL RDLs, and altitude landings, just to be safe. The rotational and shock loading from those movements were too risky. I’ll see how I’m feeling later, but right now I’m glad I trained.