DB seated shoulder press - 20, 30x8, 45, 55, 60x6, 60x5x2
CG bench - BAR, 135x6x4
Straight bar cable tricep push down - 22.5, 32.5, 37.5xAMRAPx4
DB hammer curl - 30, 35x8-10x3
EZ reverse curl (noBar) - 30xAMRAPx3
Going to start pressing heavy twice a week, with low volume. Trying to regain pushing strength. Been doing daily/bi-daily face pulls with a red band not written as part of the workouts.
Side leg raise - REDx15x2
Back squat (hybrid/pause) - BAR, 135, 185, 225, 275, 315x4, 335x3x5
NG/chin up - BW, 20x5x5
Seated cable row (pro>NG) - 22.5, 42.5x10x2
Seated NG cable row - 50, 60xAMRAP
Back extension - 35, 70, 105x8x3
Single leg lying leg curl - 50x10x3
Single leg seated leg extension - 40, 45x10
Really good workout. Still trying to fix trap imbalance, slightly shifting to the left when descending, left elbow is not able to tuck as close to lats as right side.
Banded walk - REDx25x2
Back squat (high/speed) - BAR, 135, 185x5, 225x3x2, 275x3x5, 275x15
NG/chin up - BWx6, 22.5x5x5
Single arm seated cable row (pro>NG) - 40, 50x10, 60x8x3
Back extension - 45, 80x8, 115x10x2
Super set:
Hip abductor - 100, 130, 160x15
Hip adductor - 100, 130, 160x15
Workouts have been feeling great which I think due to my recent focus on mobility work, particularly with hamstring and scapula. Don’t feel fatigued at all from the squatting volume and my weights seem to be going up.
Workout felt great today. After releasing a lot of tension on my anterior delts and working on my scapula retraction I’m feeling slightly normal. Perhaps a couple more week before i’m feeling optimal and maybe my bench will start going up
Banded walk (side/front/back) - REDx15x4
Back squat (high/pause) - BAR, 135, 185, 225, 275x3x2, 295x3x6
NG/chin up - BWx9, 20x6x3, 20x5x2
Seated cable row (pro) - 20x15, 35x12x3
Rope cable pull over - 22.5, 27.5x12x2
Back extension - 45, 90, 135x6x3
Calf push in lying leg press (noBase) - 90x10x5
Feeling better every workout, will slowly reintroduce exercises; same volume, just adding variety. Back felt slightly off/sore from last deadlift session, so I kept the reps low with 295. Not happy with the speed out of the bottom, will be pausing the last rep of each set for the next few speed squats.
Seated DB press - 25, 35x12, 50, 55x6x4
DB lateral - 5, 10, 12.5x12x2, 15x9x2
BB bench - 95, 135, 145, 155x8, 165x5x2
Lying DB tricep extension - 15x15, 20x8-12x3
Super set:
DB hammer curl - 35x6x2, 40x6
BB reverse wrist curl - 70x10x2, 90x10
Getting great chest contractions from bench pressing recently, been using a wider grip and lowering the bar just below the chest. No shoulder irritation or pain from benching this way so far.