Warm-ups:
2 x 10 Shoulder dislocations
2 x 15 sec. Doorway pec stretch
1 x 10 Leg swings
1 x 20 sec. static Squat stretch
Squats:
2 x 5 x Bar
5 x 135
3 x 155
3 x 5 x 190
Bench:
2 x 5 x Bar
5 x 75
3 x 95
2 x 115
5/4/4 x 135
Rows:
3 x 135
2 x 135
5 x 5 x 150
** **
First week back after rest week.
Squat technique: keep the bar centered on my back.
Press technique: lift weight evenly (watch the bar up and down). Lower weight evenly as well.
Deadlift: pretty heavy, but form was pretty solid.
Reverse crunches were easier than before with even a smaller counter weight. Pull-ups were still fairly difficult.
Warm-ups:
2 x 10 Shoulder dislocations
2 x 15 sec. Doorway pec stretch
2 x 10 Leg swings
2 x 20 sec. static Squat stretch
Squats:
2 x 5 x Bar
5 x 135
3 x 165
3 x 5 x 185
Press:
2 x 5 x Bar
3 x 65
5 x 5 x 85
Deadlift:
5 x 175
3 x 205
2 x 235
5 x 260
Accessory:
3.5/2.5/1.5 x BW Pull-ups
3 x 10 x 17.5 lbs Reverse crunches
Pretty easy day again. Tweaking my lower left back because I'm not focusing on the way down. Noticed that looking straight ahead and not at my reflection helped a lot. Press was pretty easy. Felt like I was using my right arm more thought still. Deadlifts were considerably easier than before. Technique queue, lift chest up before pulling.
Warm-ups:
2 x 10 Shoulder dislocations
2 x 15 sec. Doorway pec stretch
2 x 10 Leg swings
2 x 20 sec. static Squat stretch
Squats:
2 x 5 x Bar
5 x 135
3 x 165
3 x 3 x 185
Press:
2 x 5 x Bar
3 x 65
3 x 3 x 82.5
Deadlift:
5 x 165
3 x 195
2 x 225
3 x 260