12-02 Workout

My lower back has been getting wicked tight and stiff as of late and I have been neglecting stretching and foam rolling on it. It has been showing when I am deadlifting as anytime I start to increase the weights I feel a nice little twinge in my lumbar area. Its starting to get into my head as I pull and I cannot have that. The only option is to man up, do the necessary prehab movements and SMR and prevent this problem. So I kept my pulling today at 405 to iron down the form and spent time after my workout on the PVC pipe and doing my stretches. It will pass as it always does, but its my own fault for not doing it for months and months before this.

My squat and my bench are improving so that is good now I just need my deadlift to get back where it used to be..

I used a Safety Squat bar today for the sole reason that I want to work my upper back more on the pause squats and really hammer home the form to help it carry over more on the normal squat days. I see no harm in that whatsoever.

Deadlift – 1RM
135 lbs x 3 reps x 1 sets @ – RPE – 26% of 1RM
225 lbs x 3 reps x 1 sets @ – RPE – 43% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE – 52% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE – 60% of 1RM
405 lbs x 3 reps x 2 sets @ 7 RPE – 77% of 1RM

Safety Squat Bar 3ct pause squat
75 lbs x 3 reps x 1 sets @ – RPE – 17% of 1RM
165 lbs x 3 reps x 1 sets @ – RPE – 37% of 1RM
255 lbs x 3 reps x 1 sets @ 6 RPE – 58% of 1RM
345 lbs x 3 reps x 1 sets @ 8 RPE – 78% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE – 85% of 1RM
350 lbs x 3 reps x 2 sets @ 9 RPE – 79% of 1RM

Safety Squat Bar good mornings
75 lbs x 6 reps x 1 sets @ – RPE – 22% of 1RM
165 lbs x 6 reps x 1 sets @ 5 RPE – 48% of 1RM
215 lbs x 6 reps x 1 sets @ 8 RPE – 62% of 1RM
255 lbs x 6 reps x 1 sets @ 9 RPE – 74% of 1RM

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