First day back to semi heavy lifting after injuring my back at my latest competition. Used the spider bar from EliteFTS for the first time and I have to say that it was tough. It swings like a cambered bar and dumps you like a yoke bar. Very brutal on the upper back. I feel good and haven’t been having any pain in my thoracic spine since the injury. I try to do mobility work and get adjustments regularly and it seems to be helping. This was a pretty tough hamstring workout. Still keeping the accessory volume pretty high.
NCL Squat Heavy 5 (Spider Bar onto soft box 445×5)
Single Leg Hamstring Curls 6xFailure (45,45,40,35,30,25)
Snatch Grip RDL’s w/ 3 second pause at bottom 4×12 (45 second break) (135,155,175,195)
Swiss Ball Hamstring Curls 10×10 (30 sec break)
Seated Calf Raises 10×10 (30 sec break) (90)
Cable Crunches 10×10 (30 second break) (70)