
Yano
VIP Member
- Sep 18, 2022
- 1,915
- 2,270
July 19 '24 - Repeat Max Lower
3s to singles and a back down amrap
205 body weight
1580 cals headed to 2500
30 min cardio - stat bike
Today was ok I guess , no big numbers , no great feats of strength but a good over all day with some work in there being done. Was planning on going for a short day and reducing the volume for a half ass deload to the end of the week but that didnt exactly pan out haahaha.
Good focus , drive was there , hip hinge was ok not stellar , tweaked my back a bit mowing the lawn and while its not hurt ,, I can feel it and that kept my focus through the lifts today , didnt want to make anything worse or fuck up what Ive got healed.
Stretches -
Knees to chest 4x20 hold
Pelvic Tilt 2x25
Pelvic Raise 2x25
Dead Bugs 2x25
Single knee to chest 3x10 hold
Bird Dogs - 2x25
Cat Cows 3x10
Elbow Planks 3x30 hold
Childs Pose 3x10 hold
Lifts -
Dedz - 3's to singles / amrap to finish
Warm up - ebx5 135x5x5
Build up - 185x3 225x3 275x3 315x3 365x3
Work - 405x3 - 455x3 - 475x1 - 495x1 - 505xfail - mid shin not gonna grind
Amrap - #405x4x2x1x1
Skwatz - low box - 5's today - 150x3 - 240x3 - 330x5x5x5x5x3+1+1 - shits like work haahahah
Good Mornings - PL style - yes the knee bends slightly were trying to get strong not have a pretty ass and hams -
5x5 progressive - 240x5 - 290x5 - 300x5 - 310x5 - 320x5 - oy fucking vey, last couple damn near flipped me over WOOOO!
Zerchers - #185 3xamrap - 8+2 - 8 - 5+1
Quads - #135 3xamrap - 10 - 8+2 - 7+1+1
Hams - #85 - 3xamrap - 9 - 6+2+ - 5+2+1 - calf cramped up like some one was tearing it off WOW
Pull Throughs - double looped red minis - 4 sets of 15
Abs -
Reverse Crunches - 2x30
Bent Leg Lifts - 2x30