5 minutes of rowing to warmup
Good Mornings
135 x 10
185 x 7
225 x 5 @ 7
275 x 5 @ 8-
295 x 5 @ 8- only felt a little bit of pain in my lower back when I reracked it, but not during the lift
Zercher Squats
135 x 5
185 x 5 @ 7
225 x 5 @ 8
245 x 5 @ 9
The huge ass 24 hour fitness in Arcadia has like 12 foam rollers but about zero pads for the bars so I wrapped my wrist wraps around the bar for padding on these. My biceps and forearms are all full of broken blood vessels now.
Lunges
135 x 12 @ 7
185 x 12 @ 8+
hyper extensions
BW x a few
these hurt my back
Abs
Stationary Bike
4 minute tababta interval
Overall I was very happy with this workout. I hit decent depth on the good mornings and did around my PR for zerchers. Hopefully my back makes a full recovery by monday, or I may have to skip squats. I think all of my lifts have regressed a little bit since the mini meet and I hope to be back at around the same strength level or a little higher, but without feeling overtrained.
Also I made a dip belt out of chain, a carabiner, foam pipe insulation and duct tape. I tried it out last night at did a set of pullups BW + 35 x 12. It should be able to hold 200 pounds.