After a coming to Jesus moment with myself. I decided the proper approach with the whole Training Max situation.
That would be not to be stupid and bump it up beyond the standard rate.
Ill just keep my establish rep cap and focus on rep quality. Focusing on control and speed of the concentric.
At this stage it will allow my joints and soft tissue more time to catch back up.
I forgot to mention my other option would be at some point is switching from first set last to 2nd set last.
Warm up:
standing band abdominal 3 x15
Reverse hypers: 2 x 12ā¦ light and strict really focused on making my glutes fire.
Goblet squats: 2 x 10 light
Squat: 65% x 5
75% x 5
85% x 5
I have discovered you have too squeeze the Yukon bar hard across your back more so than with a normal bar. Otherwise it will oddly sway back and forth.
SSbar: 3x5 @ 65%
Goodmornings: 24/3 TR 26
Leg extensions: 36/3 TR 36ā¦ I do these fairly controlled a pause at the top with a slow eccentric.
Single Leg standing curls: 30/3 TR 30ā¦ same rep tempo as extensions
Standing cable abdominals: 50/5 TR
Didnāt push the assistance work past prescribed reps. Except the Goodmornings since the weight felt fairly light. Start of next cycle i will bump it up. While the others will stay the same.
Okā¦
Glad I put the goodmornings back in. My guy is telling me that everything feeling correct on assistance work now.
Hopefully my lower body will take take a hint from the upper and start building back up.
On a good note the back was fine after the session. While my lower half felt trashed.
