Today in lifting.
Benching volume protocol: 6 x 5reps @ 95, 45 sec rest, continuing to work on perfecting form.
A squat stretch where you lie on your back with your butt close to a wall and your feet on the wall in a squatting position. Sit there for a while and let yourself settle into it. Use your hands to move your knees apart.
Rack pulls, at a range of weights up to 315#. Got several solid reps in at that weight. If I can get this weight past the sticking point at my knees, I’ll have a new deadlift PR. Emphasis on “if”.
Band deadlifts, 135# with a band at each end of the bar on a weight that wasn’t going to come up. 6 reps per set, concentrating on the lockout at the top.
Dumbbell pullovers, 20 and 25#, concentrating on dropping my hips to get a lot of thoracic extension.
Isometric back extensions, bodyweight, arms folded and arms out to the side, 30 seconds at a shot.
