Got back in the gym last night after a week absence due to Turkey Day and a mild illness. I was short on time, so I started with some crunches over a physioball while holding a 25 lb plate behind my head. I did 10 reps with the weight, then dropped it and did 20 or so more crunches, varying between going straight up and across my body to work my lateral core. I did two sets. I then moved to the squat rack and did 3x12 of 155, 165, 165. So far I've kept with my 10 lb increase from session to session while keeping reps constant at 12, but it was definitely harder this week. I was certainly slower on the way up than I was in previous weeks. I will try an increase again on Saturday, but will go with Laura and have her clock my rep time. If I'm taking more than 4 seconds then I'll need to make my first shift down in reps. One thing I noticed yesterday, though, was that I could continue even though my less strong muscles were clearly out of gas...namely, my quads. Engaging those glutes at the bottom were enough to carry me through the last set. I'm a little weak today but not sore.
After the squats, I did a set of abductor/adductor and called it quits. No dead lifts this time. I did them last week and noticeably weakened the backside of my shoulders...to the point that I noticed increased joint movement in my loose right shoulder (the one I subluxed 18 months ago). Have any of you experienced this kind of weakness? It's a little disconcerting for someone who sleeps on that shoulder a lot.
Next squat session is Saturday. I might do some core today and pull-ups tomorrow.
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