Week 2: x4 @8-9, 20-22' work sets, 5% fatigue stress lower / 6% fatigue stress upper. (+1% to compensate for less upper-body exercises. I doubt this will make much difference with the light weights being used after rounding to the nearest weight increment).
Fasted... found today very hard. Not sure why; ate, drank and relaxed all weekend with plenty of sleep - so much so that I gained 3lbs in as many days.
Lower back felt it as soon as I unracked the first set. Ran short of time, so increased weight to get the RPE 9 in. All the spring has been sucked out of my legs by last weeks pause squats I think. Please adapt body!
Hang power clean
My back was sore enough to consider skipping these after squats. Cut short as 22' were up.
Pause squat (1s)
Ab roller (on knees)
Although I didn't put it in my log, my lower back was stiff and sore at the weekend and I don't think the barbell rows have helped on the bench/upper day. Seeing as I've done them for a while already, I'm dropping them in favour of Dan John's batwings this Saturday which will reduce the stress on my lower back. http://www.t-nation.com/free_online_...your_rhomboids
Will do some rolling with the hockey ball, epsom salts etc to try and get my lower back recovered for Thursday's lower-body session. It feels battered and my sciatica is bothering me. Hello ibuprofen.