I haven’t done a Squat with weight since 07/07/14; almost three weeks ago. I’ve done Lunges and Dead Lifts, but no Squats. Today was the first time back under the bar for the Squat. Accompanying me today were Daredevil and Flash. Here’s today’s workout.

Dynamic Warm Up

Squat

45 lbs x 5 x 2 (warm up sets, just the bar)

85 lbs x 5 x 1

115 lbs x 5 x 3 (work sets)

The work sets were a little shaky, even with rest in between sets. During the last rep of my final set I felt a small pinch/tightness in my left leg from the lower part of my glute to about mid hamstring, mostly in my hamstring. In hindsight, I should have backed the weight down to 95 or 100 lbs. No pain, just some tightness. During the other lifts I stretched it out a bit.

Bench

45 lbs x 10 x 1 (Warm up set, just the bar)

95 lbs x 5 x 1

115 lbs x 5 x 1

135 lbs x 5 x 3

Pull Ups / Negative Pulls

5/0 – 3/2 – 1/4 – 1/4 – 1/4

My leg still felt tight so I cancelled the mile run.

Cool Down Stretches

Be strong for you.

Be Strong 4 Family.