W?D2:
Physio
SSB Squat:
82x5
112x5
112x3
132x2
152.5x8
157.5x8 - form started to break down so I stopped before set 3.
Bench:
70x5
90x15
90x14
82.5x15
Neutral grip chinups 3x10
super set with Alternating DB incline press:
22x3x10
W?D3:
Today I was supposed to compete. Meh
SSB Squat:
32x5
82x5
112x2
120x8
132.5x8
142.5x8 - I feel comfortable enough to let go of the extreme tempo and starting moving more weight while just controlling my speed rather then a very slow tempo.
Core DB rows:
27x2x8
32x8
Deadhangs with straps:
BWX3X90sec. Used the straps to let myself getter a longer time decompressing the spine.
W?D1:
Tempo SSB Squat:
32x5
82x5
110x3x8
Core DB rows:
first 3 sets didn't do correctly and made it easier:
32x8
36x8
49x8
27x8
Pallof press 3x10
Wood chops:
20x3x10
Deadhang 3xmax
Haven't updated in a while. After my workout on April 25th I reinjured my back putting a plate tree in my car and I have been rehabbing it since.
Shoulder got worse as well so treating both injuries simultaneously.
Been working out every 2 days, doing some squats and deadlifts and whatever didn't hurt on top of physio.
Got to 60x3x25 on deadlift and 100x3x8 on Tempo SSB squat last workout.
The rest wasn't too interesting, I'll get back to updating this week.
W13D1:
Bench:
70x2x5
100x3
120x1
122.5x3
125x3
127.5x3
130x3
132.5x3
135x3
Did bench at my new Home gym 2.0 and a few hours later went to Goft gym 1.0 to finish the workout.
Warm up
Squat:
70x5
120x4
150x2
170x1
190x1
207.5x2
200x3
175x4
182.5x4
187.5x4
Back still not the same since the comp we ran. Still hopeful that next week perhaps squats will feel better again.
Block pulls:
70x5
120x5
150x2
170x1
185x4
200x3
215x3x3
Leg extension 2x8
Lateral raises 9x2x8
An wheel 2x15
