Monday January 8th
TTF WARM UP
CAMBERED Bar squats worked up to a 5lb PR. Definitely could have done more but back was fried from last week. 100% was strained. Got to 528lbs
DB RDL’s.
3x5. 30/55/70lbs slow and controlled watching back
Sitting Leg Curls
4x4.
Tuesday January 9th
Echo Bike 6min. 1:60 of a mile
TTF UPPER BODY WARM UP
Sitting KRAZY Bell OHP (30lb KB)
30,25,20
Shrugs (trap bar) 4x8. 135, 225,285,275
Scarecrows 5x8. Worked up to 6plates
Wednesday January 10th
Echo Bike 6min. 1:75 of a mile
Neck 3x5. 45/90/115lbs
Thursday January 11th
Mobility work 5/8min
Box jumps. Few singles
Belt squat 4x6. Worked up to 270lbs
Sissy squats 4x8. Used tall box 2x, small box 1x, then floor last set x 6
Crunch Machine 4x12 w/15lbs
Friday January 12th
TTF UPPER BODY
FOOTBALL BAR BENCH PRESS. Worked up to 410lbs x 1
*Drop set 275lb x18
Pull ups 4 sets
Saturday January 13th
Treadmill 6min. 5:20 at 3:6mph then 40sec at 4:6mph
Neck 3x5. 45/90/115lbs
Felt a lot bette this week. Might do another single next week on Monday for my squats. Feel like I could have gone heavier this past week but was being cautious.
Groups all hit a fitness week which is a lot shorter session with nothing significant weight wise.