Modified Dynamic Effort Squat Day

Gym Temp: 80°
Music: For All Eternity, Metanoia

Warm up w/ Goblet Squats/Box Jumps

Dynamic Effort Squats (for speed, using Top Squat attachment to take stress off of biceps injury - positions hands in front of bar, 60 seconds rest between sets, used a lower box than last time, still above parallel, hip injury improving)

135 x 5

185 x 3

225 x 3

275 x 2

315 x 2, 2, 2, 2, 2, 2, 2

335 x 2

355 x 2

365 x 1 - speed was OK for all reps.

Leg Press/Calf Press

245 + bands x 20/20

445 + bands x 20/20

675 + bands x 18/18

Reverse Hyper-extensions

230 x 10, 10

Sled Drags Forward

220 x 100', 100'

Biceps still sore but no discoloration or deformity - last time my entire arm turned black & blue. My plan is to stay away from any heavy pulling (like deadlifts), Olympic lifts, or direct/indirect biceps work for a few weeks and see what happens.