Warm up
5 minutes on the stepper
10 prisoner squats
10 y squats
10 lateral lunges (each side)
10 hip pops
10 single leg hip pops ( each side - I think I can officially say that something is not firing on the right side. I had a really difficult time lifting my ass off the ground).
10 bird dogs - each side
Squats
1x5x65
1x5x75
1x5x95
1x5x110
1x5x125
I picked a good weight to start out at. Seems like I managed to do the working sets without ending up pushing unevenly when I came up. Made a really conscious effort with good foot placement and making sure my legs were wide enough that I could adequately drop through.
Bench
2x5x45
1x5x50
1x5x60
1x5x70
Technically should have started at 40 lbs but it seems pretty stupid to have to start with my standard bar and then switch out to the oly bar.
These felt pretty good except I had a bitch of time determining where exactly the squat rack needed to be set. Note to self - Only need to have one hole showing on the uprights.
Rows
1x5x45
1x6x50 (I forgot how to count on this set
)
1x5x60
1x5x70
1x5x80
Swiss ball Hypers
2x8xbw
Weighted Situps on Swiss Ball
4x8xbw+15
Overall I was pretty happy with this workout. It's nice to finish a workout and not be completely wiped out from the workout itself. I should have done this a while ago maybe I'd be a little further along than having dinked around the last 8 months.