W1D1:
Bird dog 1x12
Glute bridge 10x1x15
Clamshell 1x15
Hip elevated 90/90 breathing 1x12
Deadbugs 1x10
Leg swings front+side 2x10
Shoulder dislocation 2x10
And after that long warm up...
Squat:
70x5
100x5
120x3
140x3x6 - first set felt like crap but it kept getting better. I need more control to feel less pain.
Tempo squat:
120x5
130x5
140x5
145x5 - with more control I had less pain and could actually go heavier.
Block Stiff leg deadlift:
70x5
100x3
120x3x8
Goblet box squat:
35x4x10
Ab wheel 3x10
W5D1:
HB squat:
70x5
100x5
120x6
130x2x6
135x6- squats felt great but my traps hurt like hell. Got to finally break in my new Rogue Ohio Power Bar so that's nice
Jefferson deadlift:
20x3x6
Bulgarian split squat:
11x3x6
Glute bridge:
10x4x12
Single leg step up:
11xx3x8
Morning BW 94.6
W4D4:
Larsen press:
70X2X5
90X3
110X1
119X6X6 - felt very good.
Lat pulldowns:
55X4X12
right shoulder didn't like OHP today.
Power chest flys:
40X4X8
superset with facepulls:
25X3X10
curls:
17X4X10 - might be a PR idk.
I was supposed to do a "deadlift" day" today but my right glute has been acting up. Probably pushed my arch a little too much on Tuesday, and felt some pain and decided to let my body rest.
W4D2:
Bench:
70x2x5
90x3
110x1
121x5x6
123x6 - managed to get leg drive and a decent arch in the last set with no pain.
Landmine Rows:
55x4x10
DB incline:
35x3x10
Super set with chin ups:
Bwx8
BW+5x2x8
One arm lateral raises:
9x4x8
Rope pushdowns:
23x4x10
Morning BW 94
W3D4:
Larsen Press:
70x2x5
90x3
104x6
111x6
113x6
115x6
117x6
119x6
119x5 - started cramping on the 6th rep and let it go
Lat pulldown:
52x4x12
Seated DB OHP:
26x3x8
Power chest flys:
37x4x8
Facepulls:
20x3x10
Curls:
16x4x10
