December 11th
TTF LOWER WARM UP
Cambered Bar Squats CAMBERED BAR SQUATS. 5x4. Bar, 163, 212, 252, 302, 343 for to the forth rep and felt a small pull/pop stopped there. Maybe dehydrated or tight pick up next week
SS YOKE BAR GOOD MORNINGS. 3x4155,205,245lbs
December 12th
TTF UPPER WARM UP
STRAP PUSH UPS 5x10. MONOLIFT 10/8/6/4/2 hole.
Standing lat pull down (hinge position)
5x6 worked to 180lbs
Banded Tricep Pressdowns (SS) Band Pull aparts 3x12
Dec 13th
Treadmill 6min. 3:6mph for 5:20 then 4:6mph for 40sec
Neck 1x15 w/95lbs
Dec 14th
Echo bike. 6min for to 1:84 of a mile
TTF LOWER WARM UP
Rack Pulls 4x4 (3 holes). 135,185,225,275,315,365,405,455,495lbs
Last time was 375lbs for 4 as my hamstring was pulled. This time groin was pulled but still got 120lbs more.
Bulgarian Split Squats. 3x5. BW, 17lbs, 30lbs
Crunch Machine 4x12. 35lbs
December 15th
TTF UPPER WARM UP
BARBELL INCLINE PRESS 5x2
Work up to 320lbs x 2
(Tired sore etc but still a 5lb PR)
Pull-up. 5 sets
Not a terrible week esp with my groin being tight from a small pull. Ready to get back on track next week.
For our groups we hit a deload. Also could be labeled a back off week. Looking forward to seeing a small group of people compete Jan 28th in a powerlifting meet.