I am treating this like a bit of a deload week, although I will also strength test as the opportunity permits and if I don’t feel too beat up. The 2 a day thing is over, for now at least. I might keep doing cardio and prehab in the morning at work though.

Workout

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Box Front Squats (2 min rests, Romaleos, SBDs)

bar x 5
135 x 4
185 x 3
225 x 1
*belt on*
250 x 3
250 x 3
250 x 3

Smith Machine Incline Press (shallow incline, 60 sec rests)

while I wait for my thumb to recuperate, this is my best choice for chest work right now lol

bar x 5
bar + 90 x 2
+100 x 2
+110 x 2
+120 x 2
+130 x 2
+140 x 2
+150 x 2
+160 x 2
+170 x 2
+180 x 2
+190 x 2
+200 x 2
+210 x 1

notes: as much as anything else, this was a test of my shoulder health. seem to have worked most of the cobwebs out, these sets felt smooth!

Tricep Extension Machine (30 sec rests)

4 plates x 12
5p x 10
6p x 8
7p x 6
8p x 4
9p x 4
10p x 4
11p x 4
12p x 4
13p x 4
14p x 4
15p x 4

post: 20 min LISS cardio

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