Dynamic Effort Squat/Deadlift Day

Gym Temp: 50°
Music: A Plea for Purging, The Life and Death........

Warm up w/ Goblet Squats

Dynamic Effort Squats (for speed, 60 seconds rest between sets, started on high box and worked down to parallel box because of hip pain)

135 + 80 lbs. chains x 5

225 + 80 lbs. chains x 3

275 + 80 lbs. chains x 2

320 + 80 lbs. chains x 2, 2, 2, 2, 2, 2, 2

340 + 80 lbs. chains x 2

360 + 80 lbs. chains x 2

370 + 80 lbs. chains x 1 - too slow, these were not very dynamic but I'm way too stubborn to decrease the weight.

Dynamic Effort Deadlifts

135 x 5

225 x 3

315 x 2

405 x 1

470 x 1, 1, 1, 1, 1, 1, 1, 1 - again too slow, and again too stubborn to decrease weight!

Barbell Shrugs

225 x 10

315 x 10

345 x 10, 10

Sled Drags

Forward 215 x 100'

Backwards 215 x 100'

Lots of muscle spasms still, left shoulder and right hip still flared up, but on the bright side my lower back feels great!