Friday
Training day 11
AM
A. High bar back squat @30x1 3-4 x 6; rest 4mins
B1. Low bench step ups 12/leg x 3; 1min
B2. 1 Arm DB Row - 15/arm @1010
Rest
PM
1min Versa Climber for max feet
(rest 5min x6)
Comments/Results:
AM
A. 4- 205#, 4-225#, 4-235#, 245#, 3-250#, 3-255#
HBBS Back squat is starting to feel a lot better hitting full dept. Staying locked in and driving out of the bottom faster.
B1. Single leg work is going much better. My capacity is getting better on my left leg. Used 20# dbs for this and forced myself to stay on the outside of my foot to get my glute med to fire.
B2. These were just spicy as always. I love the single leg bent row combo it really gets the cns going and I need work on both.
PM
This was like the Russian Ivan Drago in Rocky IV I versa climbed my life away. It was tough.
209, 224, 224, 224, 238, 227
Notes: Some lateral knee pain in the squat. I am having a full assessment with our PT Jeff on Monday. Also did more dry needling for the right shoulder.
Training day 11
A. High bar back squat @30x1 3-4 x 6; rest 4mins
B1. Low bench step ups 12/leg x 3; 1min
B2. 1 Arm DB Row - 15/arm @1010
Rest
PM
1min Versa Climber for max feet
(rest 5min x6)
Comments/Results:
AM
A. 4- 205#, 4-225#, 4-235#, 245#, 3-250#, 3-255#
HBBS Back squat is starting to feel a lot better hitting full dept. Staying locked in and driving out of the bottom faster.
B1. Single leg work is going much better. My capacity is getting better on my left leg. Used 20# dbs for this and forced myself to stay on the outside of my foot to get my glute med to fire.
B2. These were just spicy as always. I love the single leg bent row combo it really gets the cns going and I need work on both.
PM
This was like the Russian Ivan Drago in Rocky IV I versa climbed my life away. It was tough.
209, 224, 224, 224, 238, 227
Notes: Some lateral knee pain in the squat. I am having a full assessment with our PT Jeff on Monday. Also did more dry needling for the right shoulder.
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