After foam rolling and a dynamic warm up, I lasted myself in the squat rack to get some work done.
- Overhead presses with the bare bar. These wake up the entire posterior chain, getting the back ready for some squats.
- Good mornings. I LOVE THIS EXERCISE. The straight leg waiter’s bend with 65# on my back warm up the hip hinge, strengthen the hamstrings, and wake up the gluteus Maximus.
- A pyramid of squats. It’s been several weeks since I squatted, so I concentrated on light weight and volume. My starting weight works at 65#. So the pyramid looked like: 12/65#, 10/75#, 8/85, 5/95#.
Unfortunately, it felt like I wasn’t breaking parallel with the top weight, so I’ll be sticking close to this weight next weight. Squats are my most most challenging lift. I used to love them before my hip replacement, but haven’t lovingly embraced them since. Still, they are a great strong exercise. Adding in some Bulgarian split squats may help me get more stable so I can deal with these better in the future.