I am STILL sore from the Powerlifting meet last weekend. My lower back is in rough shape. Unfortunately, I wasn't able to take the week off to recover. I took Sunday off (just rode the bike a little), and then got back to it on Monday. I got my double cardios in every day this week so far and did some light weight training. I did a bunch of stuff that I hadn't done in a long time and just tried to keep it light and high-rep until I can fully recover.
WEDNESDAY, JULY 2AM - Cardio, elliptical 54 minutes (don't ask, I sometimes pick weird and random amounts of time)
PM - LEGS (Light)---Leg Press (sled) - two plates per side, 3 sets x 12. very tough on the lower back, so I had to keep them a bit shallow and not too heavy
----Seated Calf Raises - 5 sets x15
----Leg Extensions - 3 sets both legs together x 10-12, 2 sets one leg at a time x 10. Held these at the top for nice, long squeezes
----Seated hammy curls - 3 sets x 12
---Cardio - 30 minutes on the stair climber (brutal)
One thing I came to realize really quickly is that my squat and deadlift workouts for powerlifting are just about all I need to train my lower body adequately. With the exception of leg extensions and calf machines (and maybe the leg press if squats are not part of the workout), I found most every other leg/lower body machine in the gym to be a total waste of my time. I think I get a better leg workout from doing 8-10 sets of squats and calling it a day versus 3-4 sets on 3-4 different lower body machines that work little parts of your legs.
I'm hoping to squat later this weekend if my lower back recovers enough. I'm really surprised that I am still sore five days after the meet!
Just finished up three VERY low carb days that were brutal...trying to shed a little water from the loading I did for the PL meet, and then we'll take some progress pics this weekend. I get an extra carb meal today and tomorrow!