8-10-14 – Max Effort Lower Body, Testing My Sore Back

Today was the first day training squats since my lower back mishap. I was worried on how it was going to react with the amount of stress I was going to be putting it through. I decided to do front squats so I wouldn’t be tempted to go really heavy. I made sure during my sets that I would inhale as much air as I could and fill my belt with my tight “power belly”. This helped stabilize my lift and keeping pressure off of my back. I felt more confident with each rep I performed. I know this is going to be a long process to get back to where I want to be but with this sport, you have to be patient. I will take it one step at a time and work on my weaknesses. It was an overall good session. I am looking to improve and can’t wait to compete!


Max Effort Lower Body
Front Box Squat Triple
Warm Ups
2 x 8 - 45
95 x 5
135 x 5
185 x 5
Working Sets
225 x 3
275 x 3
315 x 3
365 x 3
Down Set
295 x 5
Reverse Hypers
4 x 10 - 90
Split Squats
3 x 10 - each leg, body weight
Band Leg Curls
4 x 15 - orange band
Band Spreads
4 x 25 - red band
Calf Raises/Toe Raises
3 x 20/20 - orange