I feel pretty silly. I had read the tempo for the OH squats (30x0) as 30s down. I knew it sounded odd, but couldn't figure it out otherwise. Of course, it's really 3s down, no pause, explosive up, no pause before next rep. Duh!! That's what I did this morning. This time I used a wooden broomstick. It is better than the wimpy hollow metal one, but I still don't trust it a lot. I'll be glad when I'm up to 45# so I can use the Oly bar!
I hit the limit of my dumbbell handles today. 45# is all they can do without making changes. I'm thinking of hanging weights on them or trying the Oly weights on them. Not sure how that will work.
I pulled something in my right adductor during the lunges. I rolled it and it's feeling a bit better. I'm sure it will be gone soon.
Show and Go, Phase 3, Week 2
1:15
Foam rolling and mobility
Barbell OH squat - (warm-up 6@BW) 6@20#, 6@25#, 6@30#
Quadruped chin tucks - 3x5
Barbell forward lunge - 6/side@70#, 6/side@75#, 6/side@80#
Reach, roll, & lift - 3x6/side
1-arm, 1-leg DB RDLs - 8/side@42.5#, 2x8/side@45#
Cable woodchops - chest height - 8/side@35#, 8/side@40#
Corner pec minor stretch - 2x30s
Seated 90/90 strech - 2x30s/side
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