Banded walk (side/front/back) - REDx10x4
Back squat (low/pause) - BAR, 135, 225, 275, 315x3x2
Back squat (low) - 335x3, 335x4, 335x3, 335x4
NG/chin up - BWx10, 25x6x5
NG tbar row (chest sup) - 45, 70, 80x10, 90x8x3; last set drop @ 45, 10x8
Single leg lying leg press (high/narrow/noBase) - 45, 70x12x3, 80x12
Standing calf raise - 90, 110x10x6
Back extension - 45x12x3
Off day on squats today, left IT felt tight. After single leg press lower body felt smooth/primed, went with a really deep stretch and pause on each rep. Wanted to squat 350 for a double after but decided to save it for another day. Used a friends belt for weighted chin ups with the weight tucked behind, this kept my body straight and gave my back a completely different feel than with dumbell between the feet. Recovery is going well, feeling slightly better with every passing day.
BB bench (pause) - BAR, 95, 135x8, 155x6, 175x3x5
Standing OHP - BAR, 95x8x2
DB lateral - 5, 7.5x15, 10x12x2
Straight bar reverse cable curl - 12.5, 22.5, 32.5, 37.5 42.5x12
Rope tricep overhead cable extension - 22.5, 27.5, 32.5x10
Great bench session. OHP felt off, may stick with DB shoulder presses in the mean time. Won’t be doing DB side raises for the next bit, my traps always seem to take over and I can’t feel the shoulders contract properly. Will perform them with bands instead.
Seated leg extension - 40, 55x15
Back squat (high/pause/explosive) - BAR, 135, 185, 225, 275, 295x4x4
Pull up - BWx5x5
Single leg lying leg press (high/narrow/noBase) - 45x12x3
NG tbar row (chestSup/pause) - 45, 55x12, 65x10, 70x8x2
Back extension - 45, 90x6, 135x8x2
Super set:
Hip abductor - 100, 115, 130x12
Hip adductor - 100, 115, 130x12
Good workout. Squats were a bit more explosive than last session. Trying to relearn the pull up now that my scapula feels better.
Single leg lying leg press - BASEx10x3
Back squat (low/pause) - BAR, 135, 185, 225, 275, 315, 335x3, 350x2x3, 275x8
Sumo DL (pause @ midshin) - 135, 225, 315, 405, 455x2, 475x1x2, 405x2
Pull up - BWx5, BWx6x4
Scaupla retraction @ lat pull down - 40, 55, 70x12x3
NG tBar row (chestSup/pause) - 45x12, 55x10x2
Back extension - BW, 25x15x2
Decent squat session, could have felt smoother. Sumo’s went well as well. Prioritizing to even out my scapula retraction, a lot better then before but I can still feel it negatively affecting my other lifts.
Back squat (hybrid) - BAR, 135, 185, 225, 275x4, 315x6x3
Single leg lying leg press (high/narrow/noBase) - 45x12x3
Calf push in lying leg press (noBase) - 45x15, 55, 70, 80x10x3
Back extension - BW, 45, 90, 135x6x3
NG/chin up (deadHang) - BWx9x2
Good workout. Going to be changing my split, the last one gave me good progress but is too taxing for me in the long run.
Staring my goal of 315 front squat with a front rack position by new years 2017. The movement revealed I have piss posture and poor external rotation, both of which I want to fix.
Rope pull down - 70, 100, 115, 130x12, 145x8
1 arm landmine row - BAR, 20x12, 40, 45x8x3
NG standing cable low row - 62.5x10x3
Gironda row - 32.5x10x3
Machine preacher curl - 60, 95x8x3
Practice front rack
The past few days have been pretty low energy/sore. Moving boxes for 30 hrs over the weekend took its toll on my lower body. Probably won’t hit lower till Friday. On a positive note, front rack position is getting better every session. Been loosening the lats and triceps.