So its been a while since ive posted on the T, found out i more than likely buldged a disc during football, which resulted in the loss of mobility in my left lower back and hip. From this i had a slight shift to the right while squatting which when i compteted fucked up day. COmbine that and the fact i found out my right shoulder sublexes, i had to take of shit. Well im back for the most part, doing sumo deads now, and close grip benching. My goals for now are just to continue to try to get back to my old numbers with a 500 dead or so and solid three plate bench. Due to still having a poor hip though and shoulder, back squats have taken a vacation, but zerchers and other varations are used for a squat movement. Heres my past two training sessions:
9/14
Sumo deads
135x10,2
225x2,2
275x1,1
315x1
365x8 singles, slightly more than 85% of my current max (425)
zercher box squats
135x5,5,5
goblet squats
40x20,20
60x20
leg curl ss with leg ext.
3x10-15 on each
45 degree hypers ss with side bends
bwx10 60x10
bwx10 50x10
bwx10 50x10
prone db hold
30x2 min, 2 min
25x2 min
9/14
decline bench (all benching will be done close grip unless other wise stated for now)
45x15
95x10
135x10
185x10
225x10
205x10
neutral pullups
bwx6,6,6
db row
60x8
80x8
100x8
115x8
low machine row
100x10
140x10
160x10, 120x10, 80x10 drop set
wide pulldowns
100x10
140x10
180x10
200x6, 160x6, 100x10
hi cable row
90x10
100x10,10
shrugs ss with hypers
(80’sx25 bw+25x10)x2
1 mile run after
feel free to ask questions or post comments etc…
