took a week off everything. felt great. my shoulder is not 100% yet...so probably no pressing this week. i just tore one of my external rotators a bit...because i checked out on all the tests he put me through...everything is in the right place...scapula is good. so the little tear is what is making my scap feel like it's not in the right place. but it's feeling better. if i didn't have to work i'm sure it would be even better


definitely lost some strength doing nothing all week.....

mobility/front plate squats


front squats:

-125 x 3 x 3
-130 x 3 x 2

unilateral rdl's:

-40 x 8 x 3

hip extensions:

-20 x 13 x 2
-prone y statics....2.5's 2 x 40 sec.

bodyweight pullups.....just did a few to see how they felt..and they felt ok. no need to rush.

some dead bug ab shit...


i think pre front squats i stretched the hip flexors a wee bit too much...i was slow as fuck out of the hole. really focused on breaking my hips first. 130 was like....hard. and like 2 weeks ago i hit 145 x 3......i'm gonna have to start working in deloads every 3-4 weeks or so....keep the weight but just hack the volume. hate losing progress.

unilateral rdl's are very good for balance fun though...think i'm going down to far.

time for food. video games. and sleep.

hope y'all had a good weekend.

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