***That song was AMAZING for slamming deadlifts!!

Decided to do the barbell portion of my workout at home. Was originally going to go to the gym after for the accessory work, but decided to just do the entire thing at home. The J hooks on the squat racks at the gym are horrible: too wide and too deep. You have to get the racking and unracking perfect in order to not bump against them. It’s unnerving with heavy weight: it’s how I got hurt a few weeks ago.

Warm-up
Banded lateral walks x 10 each side
Banded monster walks x 10 each side, forward and backward
Banded single-leg hip thrusts x 8 each side
Banded psoas raise x 8 each side

Barbell squats
1 x 10 @ 45
1 x 6 @ 95
1 x 5 @ 115
1 x 5 @ 135
1 x 5 @ 145
1 x 5 @ 155
It was nice to build back up to the weight that hurt my back a few weeks ago. (Once upon a time, 155 was a warm-up weight; it’s not normally intimidating for me.) It was a breeze on my squat rack with my shallow J hooks!
(2 min rests)

Sumo deadlifts
1 x 4 @ 115
1 x 4 @ 135
1 x 4 @ 155
Back-off set: 1 x 4 @ 145
(2 min rests)

Barbell RDLs
3 x 6 @ 135
(2 min)
Haven’t gone this heavy for these in…3 years? They felt easy. I guess all the glute work is paying off!

Single leg calf raises
3 x 8 @ 35 lbs each leg
(1 min)

Side plank with leg raise (hold)
2 x 20 sec each side
These sucked. Hadn’t realized my serratus muscles are still sore from coughing.
(1 min)

Single arm farmer’s carries
2 x 50 sec each side @ 45
Carrying a 45 lb KB, slow, methodical walk
These also sucked, for the same reason. 😅
(1 min)