Monday Session
Warm-up A1. Lying Leg Kick – 2×10 Each Leg A2. Single Leg Glute Bridge w/Opposing Leg Bent – 2×10 A3. X-Band Walks – 2x 10…
Saturday Session
Warm-up A1. Lying Leg Kick – 1×10 Each Leg A2. Single Leg Glute Bridge w/Opposing Leg Bent – 1×10 A3. X-Band Walks – 1x 10…
Monday Session
Warm-up A1. Lying Leg Kick – 2×10 Each Leg A2. Single Leg Glute Bridge w/Opposing Leg Bent – A3. X-Band Walks – 2x 10 Steps…
Friday Session
Neutral Grip Chin-ups – 3×10 Hammer Curls – 40x2x15
Wednesday Session
Javelin Press – 40x5x10 Neutral Grip Chin-ups – 4×10 Hammer Curls – 40x2x20 Tricep Press-downs w/light band – 3×30
Tuesday – Chiropractic Appointment
I went to my chiropractor to get adjusted today. My back felt better after the adjustment. I will deload this week to avoid further injury…
Monday Session
Static Stretching (lower body) Squat 45×5 135×5 225×5 275×5 I tweaked my back on Friday squatting. Tonight my back started hurting at 275. I used…
Friday Session
Static Stretching (lower body) Bench Press (paused) 45×5 135×5 205×5 245×4 285×3 310x3x5 SSB Squat 65×5 155×5 245×5 335×5 385×5 425×5
Wednesday Session
Deadlift 135×5 225×5 315×5 405×5 445×5
Monday Session
Static Stretching (lower body) Squat 45×5 135×5 225×5 275×3 320×3 375×3 405x5x3
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