Today I was quick and painful…
4-26-12
Front Squat 135 x 5, 185x3,205x3,235x3,260x3,285x3,315x3,325x3
wall slides 3 x 8
speed deadlift 6x2 @ 275
Elevated Db Reverse Lunge 3 x8 each 50,55,55
palloff press 3 x 3 w/ 10 sec hold 60,60,60
stretch.
Welp, Alot has changed…took a new job and got married. Reached my goals as I am now 190 lbs. Dropped essentially 15 lbs getting back to what works…5/3/1. I also used the Modified Paleo Diet (dairy added).
I can begin to progress to for participate in athletics again in the Spring if my wife lets me. I’ll start with 5/3/1 new cycles again this Monday.
Currently will add the following:
- Jumps and Throws prior to my lift
- Additional Unilateral work
- prehab filers in between squats and deadlifts
- Core work will be paired with assistance work to keep workout tempo higher
- Athletic Based Conditioning.