I've lost weight for the past couple of months due to marathon training and I'm the lightest that I've been in years. I'm currently at 270lbs, but I'm building my way back up to 275lbs for competition purposes in trying to stay in weight with the Ultraheavyweights (221lbs+ Weight Division).
This will be my last year at this weight class. I'll be moving 50lbs down to Super Heavy (221lbs and under). My sciatica has hurt me a lot late last year and I've had it before a couple of times, but I had a hard time sitting, driving, and even walking when I had that condition. So far, dropping weight has been the answer, despite working on my flexibility and core strength.
Corrective Stretching - 10 minutes
Core Work - 10 minutes of Planks, Seated Rotations with Feet Elevated, One Legged Isometric Hip Extensions, and Crunches with Ankle Touches
Barbell Bench Press - 135lbs, 225lbs, and 275lbs - 10 reps, 315lbs, 335lbs, and 340lbs - 1 rep, and 2 sets - 285lbs - 8 reps
Jump Squats with Weights - 20lbs and 4 sets - 50lbs - 10 reps
Barbell Squats - 135lbs and 265lbs - 10 reps, 385lbs, 495lbs, and 545lbs - 5 reps
Speed Squats - 3 sets - 495lbs - 6 reps
Barbell Rows - 165lbs, 275lbs, and 3 sets - 300lbs - 8 reps
Triceps Extensions on Cable Machine with Rope Attachment - 4 sets - 200lbs - 20 reps
1 hour 10 minutes