W8D3:
Bird dog 1X12
Glute bridge 1X15
Clamshells 1X15
hip elevated 90 90 breathing 1X12
deadbugs 1X10
leg swings front and lateral 2X10
Squat:
20X5
40X5
62.5X3X6
Belt Squat:
75X5
100X10
110X10
115X10 - felt pretty easy. I added another plate on the other side for balance. This might have made it a little easier.
Deadlift:
60X4X4
Goblet side squat:
25X3X6
Standing ab wheel:
BWX3X8 - partial ROM
Morning BW 92.8. I've been munching too much lately.
W8D1:
Physio
Close grip board bench with black bands:
20X5
40X5
60X3
75X2
90X2X3
92.5X3
95X3
97.5X3
100X3 - was the easiest of all. Got used to the bands more I guess.
I measured and the bands are 20kg at the bottom and 32 at the top. So it was 120-132kg. No idea how good this is lol
Lunges:
30X4X6
Chinups:
BWX3
BW+15X4X6
Jefferson:
25X4X6
superset with dips:
BWX5
BW+35X4X6
W7D4:
Physio
Close grip bench press:
70x2x5
100x3x6
DB rows:
35x8
47.5x3x10
Super set with:
Skullcrushers:
32.5x3x6
DB pullover:
35x3x12
Super set with Bulgarian split squat:
5x3x8
Rope pushdowns:
25x3x10
W7D3:
Hip elevated 90 90 breathing 1x12
Glute bridge 1x15
Clamshell 1x15
Bird dog 1x12
Deadbugs 1x10
Staggered RDL 5x1x8
Squat with a DL bar:
20x5
40x5
57.5x2x6
The bar is longer so I could hold the bar without shoulder pain.
Belt squat:
95x2x8
105x8
110x8
Deadlift:
55x3x4
Goblet side squat:
22.5x3x5
Plank 3xmax
W7D2:
Incline:
70x2x5
80x3
90x3x5
Chest supported rows:
75x3x8
DB floor press:
40x3x8
Super set with lat pulldowns:
57x3x8
Lateral raises:
10x3x8
Super set with prone lateral raises:
10x3x8
Curls:
13.5x3x12
W7D1:
Recovery week at last
Physio.
Spoto:
70X5
100X3
110X1
120X6
115X2X6 - Triceps were fried
super set with:
Lunges:
25X4X6
Jefferson:
25X3X6 - That's how I broke in my brand new beautiful red texas deadlift bar
superset with:
Chin ups:
BWx3
BW+5X3X6
super set with:
Dips:
BW+5X3X6
Took a little under an hour.
