Brand new member. Though ive been browsing for a while.
- flatbench 5x5
- squats 3 x10
- rows 3x5@90 degrees, 3x5@45 degrees
- bench grip pullups sets of 5 till failure. Then 2-20 second negatives
-abwork. Reverse crunches. Ect.
-incline bench 5x5
- shrugs 10, 8, 6, 4 pyramid.
-chinups sets of 5 till failure, 2 -20 second negatives
- abwork. Reverse crunches. Ect.
Notes. - did sl5x5 minus squats, and had good results however ,Soreness in shoulder has taken Ohp away from me but hope to be working with it by summer again. Now adding squats. Some research led me to believe that 3 sets of 10 would be a good start conditioning wise. I literally just started at 135 and add 5 pounds a week. Started at an athletes stance but found a goodmorning effect at the top of the squat made my spinal erectors sore, then stiff for 3 days. Now my heels are outside shoulder width and feet angled out. Seems better and I feel like im squatting between my legs not over.