Some Like It Hot

Weather: sunny, HUMID, 88° - 90°
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Some light stretching to warm up
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50lb Bar Medley:
[Strict Press / Front Squat  / Bent Rows] 1-5 ladder
Tried a medley with back squats instead, but it was bothering  my shoulders to press the bar back overhead from a low bar position. So I went with sets of back squats, keeping the bar on my back
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50lb Back Squats 5x5 (3 deep breaths in between sets)
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[50lb deadlifts x10] 5x 
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Core training with a medicine ball & dumbbell.
[Med. Ball & 10lb DB Push up rows x5 ea / Single 10lb DB renegade rows x5 ea / Body Weight renegade rows x5 ea] 2x
The video below shows the core training that I did.  

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     I have to say that I'm proud of myself for pushing to workout when I really didn't want to. It was hot and humid and nasty outside, but I needed to get shit done. I'm no stranger to working out in the heat, so I truly had no excuse.  With that in mind, I added 5lbs to the bar and went about my business. It looks like I'm going to have to go back to my saw horses for the squats because it's just not good to try and push heavy weight from the low bar position. I'm just starting to get my back and hips in order, I don't need to get a shoulder injury. It sucks not having a squat rack, but where there's a will, there's a way. 

     On one hand I feel stupid for getting excited over a 50lb deadlift, but on the other, I haven't deadlifted in MONTHS. I don't have any bumper plates and I don't have my beloved cement blocks so I used a pair of car ramps to get the bar into a good position. They worked well! I may have found a new piece of equipment! 

The deads felt great; no pain or discomfort at all. So i'm thinking I'll bump the weight up to maybe 65lbs the next time I do them. My ego is telling me to throw the plates on that bar and hit it. But I'm happy to say that the logical part of my brain is in control and I'm taking things slow and steady. 

     My hamstrings were extremely tight before I started, so stretching and rolling are on the docket as well. All in all, I'm pleased.