4.28.19

Back Squats today! Still tough for me to get my shoulder in loaded external rotation. I mostly have been doing front squats but it is able to handle the load once I get it back there.

Warmup
45 x 10
95 x 5

135 x 3
145 x 3
145 x 3
155 x 3
165 x 2 - depth was getting compromised do i dropped weight to much sure i was getting deep enough
135 x 3
135 x 3
hitting parallel on the last set but not below so I dropped weight as worked back up to it
95 x 3
105 x 3
115 x 3
125 x 4
135 x 3


Bike ride - 35 minutes on hilly terrain. Felt more comfortable on the bike already today compared to yesterday.
then 5 x 1 minute on 1 minute off - put bike in lowest gear. Did not start from a stopped position. Rolled into the 1 minute on to maximize effort. Did this on a loop around a local school so I could hustle without having to be aware of traffic but it was flat. It is a 500+ meters loop I believe. I never made it completely around in the minute.