Warmup: Foot MFR, Toe Pulls, ASLR, Segmental Rolling, Pressups, Frog Squats, Indian Clubs
–Took a long time to warm up. Stared at the walls a lot. Got some good heavy breathing. I’ve used the same cycles for warmup for a long time, and I feel ready to go.
Box Squats (IPF Metal suit bottoms, barefoot, 12″)
285 8×2
–Keiser rack is very hard to take the bar with an Ivanko bar. It’s too almost too narrow or not wide enough to get out on the collars. And the J-hooks are very deep on these racks. Probably not a purchase I would make.
Dimel DL (out of the rack)
135+205 air 5×5
–Quick 2nd option when I couldn’t go off the floor with the air.
SLDL / Ab Dolly / Triangle Pushdown
60 1×8/8, 80 2×8/8 – off 12″ box
–a little higher than preferred, but working through what we have for now
1×15, 2×20
35 air – 3×15
–Air is measured in PSI
–Tried to get this sorry York GHR set up properly, but so far, it’s worthless
Shoulder Conditioning
Tall Kneeling Indian Club Movement # 2 – 3×10, 10s/rep
Packed Lat Stretch 3x30s/30s
Felt really good. Squats and Dimels were fast.
Still getting settled. Getting in some training definitely helps.
I enjoy cycling in using the air, but the rack is not made for powerlifting. I plan on staying away from squats for a while anyway, so my ME moves will be DLs and GMs where being out on the collars won’t feel so weird.