I’ve actually been sick for the past week and a half, so my recovery has been complete shit. I’m starting to feel better now, but I did a deadlift session on Wednesday and was STILL feeling it today. *stomps feet*
Haven’t had my low back bother me with squats in a loooong time. Had to do some different assistance work today that didn’t involve my lower back much since it was just toast.
I think this calls for some Tiger Balm, stretching, and more sleep.
OT: I am seriously considering cutting to the 56kg division in the future…might experiment a bit after my meet in April while I have time, to see if it’s worth it, or if I feel like garbage.
Sitting around 131 now.
Holy adductors, Batman.
OLD LADY WARM-UP:
X-band walks – 3×10 (per side)
Banded clam shells – 2×20 (per side)
Pull-aparts – (a lot)
Shoulder rotations – (a lot)
Hip mobility drills (Kozac >> Pigeon >> glute stretch)
SQUATS:
bar x bunch
95 x 5
135 x 3
155 x 2
175 x 1
185x5x5
DB BULGARIAN SPLIT SQUATS:
25’s x4x10
SLUT MACHINE:
205×15
235x5x15
LYING LEG CURLS:
75x3x10
I Lift So I Can Eat. 
For what it’s worth, as a recently injured person, my warmup pre-squat routine is even longer than yours! Question about adductors. What do you think about working those on a 4-way hip machine vs. the slut machine?
Also feel you on the fatigue. Sleep makes a HUGE difference in recovery and performance. Possibly more than nutrition! Hope you get some. Oh, and if you want to make weight, I bet just getting a haircut would do it at this point, your hair is so long (looks good). But the things I have to do with long hair to keep it out of the way of high bar squats… ha.
Nice workout, the progression of gradually lower reps during your warmup sets reminds me of an article I just read about how not to burn out before you hit your main set.
I’m feeling you on being sick, it’s been crummy for me, too, but my workouts aren’t as intense as yours. 😉
I’m wondering if you can stop calling it “the slut machine.” I do find it offense, and it does contribute to slut-shaming. Please just call it what it is?