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