Day 1
Deadlift: 4 X 4 @ 500
RDL Below Knees vs short light and monster mini bands: 2 X 10 @ 245, 255 X 15
GHR: 1 X 10, 3 X 8 w/ 4 sets of T Bar rows
Ab wheel: 3 X 10
Deadlifts felt good this week. My legs were a little tired going into the session, but my back felt good. They felt about the same speed as last week, maybe even faster.
I am going to be doing more biking and tempo running on my off days. This type of work seems to speed up my recovery and overall, I just feel better when I do it.
Day 2
Bench Press: 4 X 4 @ 275, 1 X 15 @ 185, 2 X 15 @ 195
Lying tricep extensions to chin: 3 X 15 @ 115
CSR: 3 X 12-15 @ 115 w/ Band Pullaparts X 100
Pushdowns: 3 X 15-20 @ 100
Shoulder feels like it’s improving. I am going to keep making small jumps and hopefully get back to full strength here soon.
Day 3
Squat: 4 X 4 @ 405
Front Squat: 2 X 10 @ 225
Sumo DL: 2 X 3 @ 405
RFESS: 3 X 10 @ 10kg/side
Leg Ext: 1 X 20 @ 100
Hyperextensions: 3 X 15 w/ Pallof Press: 3 X Max hold
Squats felt good. I went to a different gym because I was back home for the weekend. It was a little weird squatting facing a mirror, but other than that the squats felt awesome.
Day 4
OHP: 4 X 4 @ 175
CGBP incline: 2 X 10 @ 185
Chin ups: 3 X 10
Lateral Raises 2 X 20 @ 20, 1 X 20 @ 22.5 w/ Rear delt fly: 3 X 12 @ 100
Tricep Pushdown: 3 X 15 @ 100 w/ Mini band GM Y’s: 3 X 20