Today we start week 5 of training and we are 9 weeks out from our SPF competition! Movements went easy today I am learning weaknesses and strengths and attacking them. For instance, I have extremely well developed abs and quads but my posterior and lower back is quite weak. So here we go again attacking weaknesses to get better.
Week 5 - Cube/Progressive Overload Hybrid
Warm Up/Stretch
Kneeling Hip Flexor Stretch
Squat/Rack Stretch
Calf/Ankle Stretch
25 Air Squats
Warm up to your "working set"
Extra Quad stretches
Main Work
2 x 5 "Working Set" @ 145# with full gear...knee wraps and power belt
3 x 5 Oly Box Squats @ 135#
3 x 5 Wide Box Squats @ 105#
3 x 10 Barbell Lunges @90#
3 x 10 Goodmornings @ 55#...finished ALL 3 sets which means my lower is getting stronger!!!
3 x 10 SLDL/Romanian DL @ 125
3 x Killa Kore...completed ALL 3 sets