W4D2 - Christmas Eve
Warmup with rolling, hang, side plank + abduction, copenhagen plank, some stick dislocates and ext rot stretch, hip circle squats
Squat
45x2x5, 75x5, 95x5, 135x3, 165x2, 195x1, 205x1, 150x4x8
Axle RDL
55x8, 75x8, 115x3x12
RFESS
10x3x15
Hollow hold 2x
Ab Wheel 2x10
Finished with PT for hips and shoulders.
Squats are feeling strong and pain free. I will continue to add chunks of weight weekly until a rep slows or quality is lost. 225 on tap next week. 205 was a speed rep.