Not a bad day but it should be easy... it's active recovery this week. I opted not to do pause squats b/c remember... I'm only going to squat 1x a week for the next 8-12 weeks.
Going to eat A LOT and just keep rehabbing. I did the Thompson hang and it's getting easier with each time and I'm feeling better. I'll do them 2x a week after training.
ACTIVE RECOVERY
WAVE2 WEEK4
BENCH/ BENCH ASSIST
Bench~ 95x15, 145x8, 175x8, 205x8
JM Press~ 65x20, 95x8, 95x10, 95x10
Chain Pec Fly~ 2Med Chainx10, x10, x10
H.S. Iso Row~ 45x20, 90x12, 90x12
Decided that since this is active recovery, I'll drop my conditioning this week. I was happy how my groin felt with deads. I watched a vid that reminded me of a cue I had forgotten.... push your legs down, extend the legs.
I misloaded the weights on the z-press. I was supposed to use 115 and upped it to 135 for the 2nd set.
DEADLIFT/ OHP
Deadlift~ 135x5, 235x8, 285x8, 325x8
Z-Press w/ Axle~ 75x10, 115x8, 135x8, 115x8
SLDL w/ KB~ 60x10, 60x10, 60x10
Biceps Curl~ 30x12, 30x11
Happy with how my groin felt. It didn't hurt at all today so I was extremely happy. Made sure I hit depth on all lifts. No belt, no knee sleeves on squats. No elbow sleeves on floor press.
SQUAT/ BENCH
Back Squat~ 145x8, 145x8, 235x8, 285x8, 335x8
Floor Press w/ Swiss Bar +60lbs chain~ 135+Cx8, 135+Cx8, 135+Cx10
Standing Good Morning~ 145x8, 155x8, 155x8
CloseGrip Pulldown~ 100x12, 110x11