Monday
Max effort lower
Sumo deadlift while standing on 100# plates
135, 225, 315×3, 365, 405, 455, 495×1, 545xmiss, 515×1, 405×5
The video for this workout is down below.
short strap hypers 270 4×10
green band good mornings 4×12
pulldown abs with feet staggered 120 5×16
neck harness 35 2×12
Wednesday
Max effort upper
bodyweight 238
Shoulder is getting better but still not 100%.
bench on low decline 135 2×5, 185 2×5, 225 2×3, 275 2×1, 315 3×1
Each single got better and left some in the tank
oh press 135 3×8
db rows 105 4×12
lying tates 50 5×12
db powercleans 15 4×15
curls with ex bar
Weak off my chest and feel like I can’t get my lats tight.
Friday
Speed lower
bw 240
Speed squat with green band and straight bar.
295 4×2
335 3×2
Having problems keeping my lats tight since I hurt my shoulder. I find thast on my 2nd rep especially that I get lazy and cannot keep them tight. I will pst a video tomorrow.
Speed deadlift with 3 chain and bands
315 6×1
365 4×1
Short strap hypers
180 4×12
green band leg curls
3 or 4 x20
decline situps
65 4×12
Sunday
Rep upper
275 2x3
neutral grip pullups 3x6, 3x5
dips 4x12
y+t 15 3x20
barbell curls ?
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