May 1st
TTF Lower warm up
Safety Bar Box Squats 5x3. Barx5, 155x4, 225x3, 295x3, 335x3, 385x3, 405x3
LUNGE WALK. 3x5. BW, 10’s, 25’s
(Didn’t do no time)
Heavy Ab Pulldowns. 3x8. 12/17/20 last set 10 reps
May 2nd
Shoulder PreHab Protocol 15min
Chest and shoulder tight right side
KRAZY Band Push-ups. 5x10. 10,10,10,10,10
Stayed with same reps watching pec and shoulder
J-Pulls (sit). 5x10. 80/100/120/140/160
Band pullaparts100reps (missed)
May 3rd
Treadmill 6min. 5min at 3:6mph then 1min at 4:6mph.
Neck 1x15 w/95lbs
Nautilus curl machine. 4x6.
Plank 2:05
May 4th
Echo Bike. 6min. 1:69 of a mile.
Mobility 6/8min
Box jumps 5 reps black wooden box
Zercher Harness G.Morn. 5x3. 135,225,275,315,365,415lbs
AbCore. 4x10. BW, 45,70,80lbs
Single Leg curls. 4x5
May 5th
Decline Bench 5x5. Bar x 50, 135 x 10, 205x5, 275x5, 320x5. (15lbs more than last time. Shoulder and pec tight keeping eye on)
Pull-ups. 2 sets assisted gray band x 5. 3sets BW. 5,5,8
Hammer strength Chest. 1x50 no weight.
May 6th
Neck 95lbs 1x15
Hammer curls w/twist 20/20/15/5 finished with 50lb
Crunch machine 4x20 17.5lbs