been outta the game for a little while...step nieces/nephews are in town...been doing some track training with my niece....and works been busy.

so started out last week with something a wee bit different. same ole monday - squat, wed - press, friday - deads.

gonna rotate high bar squats and cambered squat bar when i get it on mondays.....with the 5/3/1 sorta setup...with just linear progression. every other wednesday, max effort on military press...and either the ole 3 x 5 on MP...or uni shoulder press on the other wednesday. and friday....max effort sumo alternated with 2 x 5 conventional pulls.

accessories being rdl's...single leg rdl's....stepups...supine ghr's on the ball...single/double leg....weighted neutral grip pushups....pullups...db rows...facepulls...rear delt work.


today was kinda fun...last monday was the day after i did a pretty heavy sprint workout with my niece...so i was weak.

today:

squat: 125....2 x 5, 1 x 10

rdl's: 95....2 x 10

single leg ball ghr's: 2 x 5

pullups: 4 x 6

mini band pallof press: 2 x 8

fun and quick. last week i squatted 120, 2 x 5, 1 x 7...my legs were beat to hell