Aug 7th
TTF WARM UP
Squats 5x4. Worked up to 315lbs. Weight was easy just focusing on keeping my torn hamstring from getting worse.
Bulgarian Split Squats
3x5 BW
KB RDL
3x5. Worked to 50lb KB’s 3sec eccentric
Ab pulldowns
3x5. Worked to 18 plate
Aug 8th
TTF UPPER WARM UP
DB Incline bench 4x6. Last 100 x 12
Hinge Pull-Downs 5x6. Worked to 2 stacks
Bicep Machine 4x6. Last set 8holes
Aug 9th
Neck 1x15 w/95lbs
Crunch Machine 4x12 w/20lbs
Calves 4x12 110lbs
August 10th
Echo Bike 6min. Got to 1:67 of a mile
TTF LOWER WARM UP
Rack Pulls 4x2 (2 holes). Worked up to 405lbs. Being cautious still have Pull in hammy still
Bulgarian Split Squats. 3x5. BW only
DB RDLS. 5x5. 5sec eccentric
August 11
TTF UPPER WARM UP
Bench Press (3BD) worked up to 375 x4
Lat Pulldowns worked up 270lbs x 4
Aug 12
Neck 1x15 95lbs
Calves 4x12
Walked and cleaned
Hamstring is getting better Hopefully all better by next week and back on track.
For my groups they all worked up to 1x6 at 88% on the main lift and 5x6 on the acessories
Here was Day 1
Specialty Bar Squat work to 1x6 88%
DB RDL 5x6
DB reverse Lunge 5x6
Ab Machine 5x6
Prowlers 5trips
Stretch