The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Wednesday, March 26, 2014

Wendler Cycle 5 week 2/Squats...I mean full upper body...

201.2



Back Squats



At least 5 or 6
DC

Front Squats
170lbs
5x6

Stiff Legged Deadlifts
190lbs
5x10

Glute Thrusts
195lbs
5x10

Knee raises
10lbs
5x10

Stuff wasn't feeling right from the first warm up set. My back was aching, my legs felt stiff. I did some stretching, some basic mobility work. Foam rolled a few things and continued to warm up thinking it would go away. I did my first working set of 185 for 3 and shooting pains all through my legs and back. I was very close to just pushing forward and getting it done, but I knew that I wasn't going to be doing myself any favors doing that. So, I called an audible and I changed it up.

Pull Ups
body weight
5x10

Decline Bench Press
205lbs
5x5

Tricep Pushdown
150lbs
5x8

Shrugs
70lbs x 50

Side Lateral Raises
25lbs per hand
3x8

Pause Face Pulls
90lbs
5x12

Seated Incline Bicep Curls
30lbs per hand
5x8

Close grip pull ups
1 set of 8

I don't really know what to think about this day. Injuries happen, not sure how I could have avoided it, I didn't even know I was this in rough of shape when I started the day out. But, the lower back felt bad from the first warm up set, so I had to change it. Luckily tomorrow is a rest day, so I'll have time to recover before I attempt squatting again. I'll need it.

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