warmup: rumble rolled IT bands, adductors, piriformis

my knee hurts a lot lately during squats, and sure enough! when I hit the side of the knee during IT band rolls, the tightness is immediately noticeable. adductors were tight today too

[b]Deadlifts[/b] (2-3 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 1
*belt on*
325 x 7 @RPE9
325 x 4 @RPE9 (my knee kept tracking out on this set, felt dangerous)
325 x 6 @RPE9
325 x 6 @RPE9
325 x 6 @RPE9

squat warmup: dorsiflexions, TKEs

High Bar Squats (2-3 min rests, during those rests, I did more sets of TKEs)

*belt on*
185 x 4
225 x 3
275 x 7 @RPE9
275 x 6 @RPE9
275 x 4 @RPE9
275 x 7 @RPE9
275 x 5 @RPE9

Barbell Lunges (60 sec rests)

105 x 10 per leg
105 x 8
105 x 8
105 x 9
105 x 7

notes: my ass was dragging pretty hard by this point

Standing Calf Raise Machine (60 sec rests)

240 x 14
240 x 17
240 x 15
240 x 15
240 x 14

Advertisements