TCam's Log - The Road to Elite

Training Training Logs
1301

Focused - Week 25 - Day 4

Belt Squat - Sumo:
2x10x180

Sumo w/ Belt/Straps - Stiff Bar:
2x8x455 - No pain

SSB Squat w/ Belt:
2x3x340

SSB Front Squat w/ Belt:
2x6x250

A1 | Deficit KB Stiff-Leg Deadlift w/ Hips Banded:
3x10x140+Light

A2 | Pistol Squat w/ UE Support:
3x8/8xBW

Unfortunately the Texas deadlift bar was removed from the gym sometime in the past week or 2 :frowning: Funny enough, the person who I thought was the owner actually was not. I asked him if he took it and we figured out we both thought the bar was each others, mostly because he’s an idiot, but that’s neither here nor there. So I’ve been using some mystery person’s bar lol. Sucks that it’s gone, since I attribute much of my recent sumo improvements to being able to practice with the whippy boy. But now that it’s gone, I’m heavily considering joining a Crossfit/powerlifting gym that’s about 25 minutes away that has all the powerlifting accoutrements I could possibly ask for.

Anyway, back pain update: It seems to be mostly fine. Only thing I haven’t tried since the flare up is any barbell conventional deadlift variation. Will try that this week though.

This was the first time I’ve actually done SSB front squats and they felt great. Obviously the camber of the bar makes the weight distribution completely different than a normal front squat, but the point of me using it is to be more upright and get more knee flexion, in order to hit the quads more. Normal front squats are only limited by my ability to hold my upper back position, so I haven’t used them for a squat supplement really. But these felt very good, so I’ll be doing them more often.

1302

Focused - Week 26 - Day 1

Paused Close Grip Bench:
3x315
3x345
3x355 @ RPE 8 - Added belt on this one
8x315 @ RPE 8 - PR
7x315 @ RPE 8

A1 | Arnold Press:
2x10x75s - Apparently this is a PR

A2 | Hammer Zottman Curl:
12x30s
10x35s
8x40s

Band Tate Press:
12xDbl Light
5x2 Dbl Light + 10xDbl Light - Drop set
4xDbl Light/Dbl Mon Mini + 4xDbl Light + 4xDbl Mon Mini - Drop set

HS High Row w/ Angles90 Grips - Lat Focus:
2x12/12x135

Chest-Supported T-Bar Row:
2x20x90

This is considered Week 1 of this wave instead of last week, since I just did an easy bench day last week and didn’t squat/deadlift heavy. Ready to get back to it. Close grip felt very good today. The top set may have been more aided by the use of a belt than I expected, mostly because of the amount of abdominal expansion I’m able to get. Squish and push out probably helps get it off the chest. Still happy with it and I’ll probably use the belt in the coming two weeks for the top set. Aiming for more than 3x365 since that’s my PR from a couple of months ago. Also very pleasantly surprised by the 315 back downs. Would love to break 10s.

1303

Focused - Week 26

Day 2

Quick belt squat warm-up

Paused Squat w/ Belt:
5x3x405

Paused Conventional Deadlift w/ Belt/Straps - Stiff Bar:
5x5x405

Belt Squat Split Squat w/ Bands:
2x10/10x90+2 Dbl Minis

A1 | Nordic Hamstring Curl:
3x8xBW-Mini

A2 | Pistol Squat w/ UE Support:
3x12/12xBW

Day 3

3 Ct Paused Incline Bench:
3x8x225

A1 | Single Arm DB OHP:
3x12/12x60

A2 | Deficit Push-Ups:
3x20

A3 | Single Arm Row w/ 3 Ct Pause:
3x10/10x95

Cable Rear Delt Fly:
3x15/15x45

B1 | Single Arm Cable Incline Curl:
2x12/12x55

B2 | Cable Squatting Curl:
15x100
12x110

Single Leg Calf Raise:
2x10/10xBW

Day 4

Paused Sumo w/ Belt/Straps - Stiff Bar:
5x3x495

SSB Squat w/ Belt:
3x340
2x3x390

SSB Front Squat w/ Belt:
2x10x250

DB Hypers:
2x8xBW+150
8xBW+150 + 8xBW+75 + 8xBW - Drop set

Seated Calf Raise:
2x10x90

Bulgarian Split Squat w/ Rear Foot Band Support:
2x15/15xBW - Just easy going movement for the hip

Week recap: Bench and deadlift seem to be moving in the right direction. Pecs are pretty sore at the moment, but I have another day and a half to recover before the heavy close grip day. Deadlift is obviously harder now due to the lack of a deadlift bar (for now), but it’s not a big deal for the next week or two, since I’m just trying to get my back to 100% and I can work on using the stiff bar to force a greater need for bracing in the start position. Squat isn’t feeling great on the hip, but it’s not super detrimental to my strength at the moment. Mostly focused on keeping it from getting to the point where it causes strength inhibition and I can work on things to increase my controllable ROM while getting the squat stronger.

Back pain is entirely gone under a loaded neutral spine. Flexion is fine. Overhead press variations are still getting a couple small spasms due to the loaded extension, but that’s why I’m doing those variations. Need to tell the brain to get used to it and allow it to happen without issues.

Also, doing low volume high frequency calf raises to see if that is useful for me. I tend to avoid calf raises because they cause such incredible soreness that I can’t walk or stand up. Just gotta balance that volume/intensity/frequency shit obviously.

1304

Focused - Week 27 - Day 1

Paused Close Grip Bench:
3x315
3x345
3x365 - Match PR
7x315 @ RPE 8
6x315 @ RPE 8

Arnold Press:
12x75s - PR
10x75s

Hammer Zottman Curl:
12x30s
10x35s
8x40s

Band Incline Overhead Triceps Extension:
2x15x2 Lights
13x2 Lights

Cable Low Row - Medium Neutral Grip - Lat Focus:
2x12x195

Lat Pulldown - Wide Grip - Upper Back Focus:
2x20x130

Single Leg Calf Raise:
2x10/10xBW
20xBW - Bilateral, also all of my calf raises are done with some difficult tempo, usually paused at both the top and bottom and slow eccentric, hence being able to use bodyweight and still have it be hard

Tibialis Anterior Raise + Forced Eccentrics:
2x15x7s - Just some small DBs lying around the gym

Pecs got hit very hard today. Mostly the right side, which always makes me take a step back when it’s unilaterally worse. I’m likely going to skip any barbell pressing on Day 3 and focus on recovery leading into week 3 of this wave to see if everything feels good for a run at a triple PR for the close grip variation. If it’s not there, then it’s fine and I won’t be dumb about it.

1305

Focused - Week 27

Day 2

Paused Squat w/ Belt:
5x405 - Lots of hip pain
3x405 - Continued lots of hip pain, cut this here

Halting Conventional Deadlift - Belt/Straps - Stiff Bar:
3x5x405

Some other things like lying leg curl and seated calf raise

This was a trash day for the hip issue. Frustrating since squat was improving a lot until my back got funky with me. I’ll be pivoting soon back into hypertrophy since I’ve been pushing heavier low reps for a bit.

Day 3

Ended up just skipping this day and went rock climbing with my gf instead.

Day 4

1" Sumo Block Pull w/ Belt/Straps - Stiff Bar:
5x3x495

SSB Front Squat w/ Belt:
2x10x250
15x250 - PR

SSB Good Morning to Pins - Slow Eccentric:
3x10x160

V-Squat Machine:
2x12x180
25x90 - Bottom half piston squats

Nordic Hamstring Curl:
4x6xBW-Mini

Seated KB Side Bend:
3x12/12x60

Good day for avoidance of hip pain training. Sometimes it’s about the fight to find something that is both pain free and hard enough to make you feel like you’re still doing something worthwhile. The SSB front squats are probably going to be a staple for a little while at least. Allows for less hip flexion and entirely eliminated the hip pain. Gonna get dem quads strong.

Likely not going to go for the close grip PR tomorrow unless everything feels great. Like I mentioned above, I’m going to pivot back to more hypertrophy focused efforts.

1306

Focused - Week 28 - Day 1

Paused Close Grip Bench:
3x315
3x345
3x375 - 10 lb PR! Video here
3x5x315 - Close, mid, and comp grips

Arnold Press:
12x75s
8x75s - Fumbled the lift to the shoulders, wanted 12 again

Cable Low Row - Medium Neutral Grip - Lat Focus:
10 + 5 + 5 + 2 + 2 + 1 - Cluster set to 25, 15 second rests

DB Curl + DB Hammer Curl:
10+10x35s
8+8x35s
6+6x35s
4+4x35s
2+2x35s

Triceps Pushdown - Countdown Cluster Set:
10x115 - 10 sec rest
9x115 - 9 sec rest
8x115 - 8 sec rest
…etc
2x115 - 2 sec rest
1x115 - 1 sec rest

Band Crossover Rear Delt Fly:
2x25x2 minis

A1 | Seated Calf Raise:
3x12x90

A2 | Tibialis Anterior Raise + Forced Eccentrics:
Couple sets of whatever with 10s

Well I did it, I hit a meaningful bench PR finally. This is 10 lbs off of my all-time comp grip 3RM. Some pec tightness on the initial warm-up sets, but 315 and 345 felt just fine, so I went for it. No issues at all. Took the back down sets easier just to be safe.

Cluster sets were a fun way to make things harder and also faster. I liked it a lot for the row.

1307

Focused - Week 28

Day 2

SSB Squat w/ Belt:
5x3x385

Conventional Deadlift w/ Belt/Straps - DL Bar:
3x5x474

Cable Low Row:
15x150
15x180
12x210 + 6x180 + 6x150 - Drop set

GHR:
3x12xBW

DB Split Squat:
2x15/15xBW+75

Giant Med Ball Pick Up:
3x5x100 - This thing is bigger than an atlas stone, just lifted it as high as I could as if I was loading onto a platform. Basically just fucking around, but it is good for loading global flexion all the way into global extension

We’re members of the Crossfit and powerlifting gym I mentioned a few posts back. Lots of strong people and great equipment. Not quite as big as i3 in Augusta, but it has everything I absolutely need. Kilo plates will be used pretty often here, so the weights are going to get weird.

Also I’ll be rearranging my days to make the most of the gym since we likely won’t be there 4x/week just due to the time driving there and back and having a puppy. This means that I’m doing another lower body day following this, so I didn’t push day this super hard. But the conventional pulls were definitely tough.

Day 3

2" Sumo Block Pull w/ Belt - DL Bar:
3x495 - Going to refer to some of these kilo conversions as the closest 5 lb increments other than PRs probably
3x540
5x606 - PR! Video here
2x8x495

Squat w/ Bands - Belt:
3x3x225+2 Dbl Lights - Fuck these are heavy

Paused Squat w/ Belt:
5x1x405

Belt Squat:
15x200
8x310 - This got hard fast
20x200

Nice block pull PR 2 days after another lower body day. Can’t complain. Feels so nice being in this gym. Atmosphere is great and I’ve met more people in the 2 workouts so far than I have at the commercial gym we’ve been going to for the past 9 months.

No back pain at this point, just hip shifting and pain with squatting at the moment. Just feeling weak as hell with squats because of it. I’ll get it back soon, it’s just annoying.

1308

Focused - Week 28 - Day 4

A1 | Incline DB Bench:
2x12x110s

A2 | Landmine Row - Semi-Supinated MAG Grip:
3x12x175

B1 | 3 Ct Eccentric Standing OHP:
3x8x95

B2 | TRX Ys and Ts:
20xBW
2x15xBW

C1 | Cable Triceps Pushdown:
3x15x120

C2 | Single Arm Cable Curl:
15/15x45
2x15/15x50

Cable Triceps Overhead Extension:
25x75
15x90

Not much to note here other than the B superset being hard as shit. Decided to go with slow eccentrics in part to decrease absolute load while starting to load lumbar extension the way it hurt me. Honestly it may be how I primarily do OHP from now on anyway. If I could work up to 135x8 on those, my shoulder strength would probably go up pretty significantly. The TRX Ys and Ts on top of it really crushed my shoulders all around.

1309

Focused - Week 29 - New Cycle - Day 1

Giant Cambered Bar Squat w/ Belt:
4x8x295 or 315 (Depends on if it’s 65 or 85 lbs, will need to ask or weigh)

Banded Sumo Deadlift w/ Belt/Straps - DL Bar:
6x3x420+2 Lights

Incline DB Row:
3x12x100s

A1 | Hack Squat:
3x15x90

A2 | Seated Leg Curl:
20x50
2x20x100

Concept2 Bike Erg:
6 rounds - 20 sec slow + 10 sec fast @ 4 resistance

Starting a new cycle since I’ve been pushing the heavy stuff a bit too long. Starting back with a volume/hypertrophy focus as well conditioning/GPP. Might as well take advantage of the Crossfit equipment now. I didn’t warm up for the biking at the end and the reverse-Tabata got to me quickly. I’d like to be able to do those for 10 rounds and actual effort on the fast portions throughout. I don’t need to do a real Tabata at this point (20 sec fast, 10 sec slow), but maybe at some point.

The giant cambered bar kicked my ass today. Low back got real pumped. Hopefully I just needed a workout to reacclimate to the bar, since I haven’t used it in a year. Also hopefully it was 315.

Going to include some dynamic sort of work in the next couple of waves. Definitely more bar weight than Westside style dynamic stuff. Just using accommodating resistance and trying to stay solid.

1310

Focused - Week 29

Day 2

Paused Bench w/ Chains:
10x275+30
8x275+30
10x275 - No chains
8x275

A1 | Single Arm DB OHP:
12/12x50
2x12/12x65

A2 | Pull-Ups - Moderate Neutral Grip:
5x8xBW

B1 | Dips:
3x15xBW

B2 | Triceps Pushdown:
15x110
2x15x130

Rear Delt Fly:
2x25x30s - Strict to partial swings toward the end

Cable Curl:
15x80
2x15x90

Just measured the chains a few days after this workout and was disappointed by them being only about 30 lbs total. Not awful or anything, just felt heavier and figured I had at least 315 at the top. Oh well, good volume done there.

Day 3

Conventional Deadlift w/ Belt/Straps - DL Bar:
6x440
6x485 @ RPE 8
4x6x440 - Fatigue drop 10% until RPE 8 is hit

SSB Front Squat w/ Belt:
3x8x265

A1 | SSB Good Morning w/ Belt:
3x8x245

A2 | Hack Squat:
15x135
2x15x180 - High effort here

B1 | GHR:
3x15xBW

B2 | Leg Extension:
20x130
20x180 + 10x180 + 8x180 + 5x180 - Cluster set, 15 sec rests

C1 | Single Leg Crossover RDL:
2x12/12x40 - Heavy emphasis on adduction/IR and abduction/ER

C2 | Kneeling Cable Ab Pulldown:
15x120
15x150

Box Jumps:
4x24" - Seated
4x32" - Seated
1x36" - Standing
2x42" - Standing

Shifting focus a bit to conventional pulls since I’ve been going heavy on sumo for a few months. I haven’t done normal conventional for a wave in a long time, but this felt pretty decent. I’m writing my programming now to include auto-regulation using fatigue drops again. If you’re not familiar, you work up to a planned top set of [some amount of reps @ some RPE] and then drop the weight by [some percentage], depending on how high you want to intensity or volume to be, and then do the same number of reps as the top set until you hit a set with the same RPE as the top set. Today was a decent drop of 10%, leading to more back off sets or volume and less potential intensity. The biggest drop (volume focus) would probably be 10% or 12.5% or it would take too many sets to get back to the top RPE beyond that. Lowest drop (intensity focus) would be 2.5% or 3% or the top RPE would be hit again too soon most likely.

Lots of supplements and accessories done today. Plan is to have the accessories be at higher mental effort than I’ve been giving them for awhile now.

1311

Focused - Week 29 - Day 4

Incline DB Bench:
2x12x110s
14x110s

A1 | JM Press - Paused:
3x10x185

A2 | HS High-Row:
2x12/12x90

B1 | Chest-Supported Incline Barbell Row:
3x8x225

B2 | Push Ups:
30, 25, 20

C1 | Cable Facepull to Y Raise:
3x12x30

C2 | Alternating DB Curls:
3x15/15x40s - Done in alternating chunks of 5s

D1 | Machine Preacher Curl:
2x20x45

D2 | DB Lateral Raise:
2x15x25s

Seated Calf Raise:
3x12x90

Good day here. Nothing else to note.

1312

Focused - Week 30 - Day 1

Rackable Cambered Bar Squat w/ Belt:
4x8x355 - Weighed the bar and it is in fact 85 lbs

Banded Sumo Deadlift w/ Belt/Straps - DL Bar:
3x3x420+2 Dbl Minis - Bottom-Top = 474-588
3x3x505 - No bands

Lat Pulldown - Wide Pronated:
20x120
12, 10, 8, 6, 4, 3 x 150 - Cluster, 15 sec rests

A1 | Belt Squat - Sumo Stance:
2x20x220

A2 | Seated Leg Curl:
2x15x120

B1 | DB Split Squat:
2x15/15x120

B2 | Hanging Leg Raise:
3x15xBW

Single Leg Calf Raise:
2x10/10xBW

Got used to the cambered bar from last week as expected and I was able to do 40 lbs more than last week with a similar RPE. It looks like I used to think this was a 60 lb bar when I was using one in Augusta, so the logged work is off from back then. Looks like my PR with this weight was 10x355 at the end of a 5x5+, so not too bad today.

This was definitely the most band tension I’ve ever used for deadlift, since I’ve never had a platform that allowed for doubling the bands. Not sure there’s a benefit to banded pulls, but n=1 and it may work for me. Worth a shot. These are speed pulls by the way. Not being used for max effort.

1313

Focused - Week 30 - Day 2

Paused Bench:
4x8x305 - Actually 140kg/308lbs. RPE went from 7 to 9.5 by the end

A1 | Slow Eccentric OHP:
5x8x110

A2 | Pull-Ups - Moderate Neutral Grip:
5x8xBW

B1 | Dips:
4x15xBW

B2 | Triceps Pushdown:
15x120
2x15x140

C1 | Chest-Supported T-Bar Row:
2x20x90

C2 | Cable Fly:
2x15x60

D1 | Hammer Curls - Myo-Reps:
20 + 6x8 - 15 sec rests

D2 | Lying Rear Delt Fly:
2x20x30s

Band Pallof Holds w/ Swinging Plate:
2x0:30x10 - Explained below

Last exercise: Take a mini band and anchor it like you’re going to do a Pallof press. Pull the band through a 10 lb plate to halfway up the band. Get in Pallof position and then move the arms to make the plate start jumping around. Don’t let the torso move, but keep the plate moving in different directions.

I decided against using chains this week, mostly due to a desire to not use them. This volume and intensity was a progression over last week regardless. It felt decent for the most part. Last set I got a little out of groove and that shot the RPE up.

The rest was just good bodybuilding work.

1 Like
1314

Jesus Christ you are really fucking strong man. That’s awesome work

1315

@kleinhound Haha thanks man. Just trying to get stronger

1316

Focus - Week 30 - Day 3

Conventional Deadlift w/ Belt/Straps - Deadlift Bar:
6x485 @ RPE 8
5x4x485 - Fatigue drop 2 reps until RPE 8 hit again

SSB Front Squat w/ Belt:
4x6x305 - Video included here along with a set of my banded sumo pulls from Day 1

A1 | SSB Good Morning w/ Belt:
3x8x245

A2 | Hack Squat:
15x90
12x180
10x180 + 5x180 + 3x180 - Cluster set, 15 sec rests

B1 | GHR:
3x15xBW

B2 | Leg Extension:
20x130
20x180 + 15x180 + 10x180 + 5x180 - Cluster set, 15 sec rests

C1 | Single Leg Crossover RDL:
2x15/15x45 - Heavy emphasis on adduction/IR and abduction/ER

C2 | Kneeling Cable Ab Pulldown:
15x130
2x15x150

Sled Push - Tank M4 by Torque Fitness:
4x100ft - This sled is 200 lbs on rubber tires and uses magnetic brakes to increase resistance the faster you try to push, pretty cool. Used this as my “calf work” slot

First two working sets of deadlifts felt pretty shitty, but I worked on my positioning, timing, and slack pull and the sets got much easier starting on the 3rd set. This was the most I’ve ever front squatted for reps. I’ve done 315 for a single for barbell fronts lol. Obviously it’s a good bit different, but I’m still happy with it. Need to continue working on not letting the thoracic cave out of the hole.

1317

Focused - Week 30 - Day 4

A1 | Incline DB Bench:
5x10x110s

A2 | Reverse Med Ball Throw:
5x10x25

B1 | Bandbell Overhead Walks:
2 x 40 ft fwd + 40 ft bkwd x 50

B2 | Lying Triceps Extension w/ Chains:
3x20x75

Farmers Walks - No Belt/Straps:
3 x 200 ft x 223 - Estimating distance, turnaround and reset at 100 ft

C1 | Box Jumps:
3x6x32"

C2 | Ring Inverted Rows:
3x20xBW

Ski Erg:
0:30 on / 0:30 off - 7 rounds at 7/10 resistance
1050m total, 8.5 avg cal per round

I’m going to throw in one of these types of workouts or at least start incorporating more of these types of things into my normal workouts. Posting about it on Instagram for my business, so I may as well actually do it too, right?

DB bench was harder than I wanted it to be by the end, but everything else felt good. Looking forward to doing consistent farmers walks to get some different stimulus for my back and hips.

1318

Focused - Week 31

Day 1

Rackable Cambered Bar Squat w/ Belt:
6x405 - PR, video here
3x8x355

Sumo w/ Belt/Straps:
3x3x530 - Paused
3x3x530 - 2" Blocks

DB Split Squat:
2x15/15x120

Belt Squat - Sumo Stance:
2x20x220

Lat Pulldown - Clusters
16+6x160
15+5x160

Seated Leg Curl:
2x15x120

Hanging Leg Raise:
3x15

Seated Single Leg Calf Raise w/ DB:
2x15/15x85

Day 2

Paused Bench:
4x8x305 - Miscalculated weight with kilos and thought I was doing more than last week, turns out it was exactly the same (308)

Overhead Press:
5x8x135

Dips:
1x15 - Right lat cramped, weird

Pull-Ups:
2x8xBW - Slight lat discomfort, but not much, stretched it out for a few minutes
2xBW - Lat strain. Welp.

Chain Fly:
3x12x36s

Got myself a pretty hefty strain to the right lat just under the arm pit. Fuckin pull-ups. I was just trying to do the same easy 5x8 I did the previous two weeks. Don’t really have an explanation for this one other than I had a couple of long work days prior to this. Shit happens. Rehabbing it.

Day 3

Transformer Bar Squat w/ Belt - Low Bar Setting:
5x5x365
8x365

Trap Bar Hack Squat - Heels Elevated:
15x265
9x265 - Too much lat discomfort for my liking at this point

GHR:
3x15xBW

KB Carries:
150/150 ft x 70 - Suitcase
150/150 ft x 70 - Front rack
300 ft x 70 - Goblet

Lat Rehab:
Prone Incline Shoulder Extension w/ No Weight: 50 reps
Micro Mini Band Pulldown: 150-200 reps
Supine Lat Pullover w/ No Weight: 25 reps

Not going to be able to deadlift due to the lat for at least a week or 2. Good chance to focus on squatting. I originally started this workout with the Duffalo bar, but even that was pulling too much on the lat. Got up to 365x3 before switching bars. Transformer feels pretty significantly different than the SSB. Not sure if I prefer it, but it’s a different stimulus to try out.

Lat rehab is done at 4/10 pain or less. No sharp pains allowed basically, just an ache. Lots of light reps for now to get the growing fibers to heal in proper alignment with the healthy tissue. It won’t do that unless you tell it what you need it to do via contracting the muscle, especially in the plane in which it was injured.

1319

Focused - Week 31 - Day 4

Incline Bench:
15x185
2x10x225
13x185
12x185

Overhead Cable Triceps Extension:
20x80
20x100
15x120
12x120 + 6x100 + 6x80 - Drop set

EZ Bar Curls:
20x40
15x50
12x60
10x70
8x80 - No rest between any of this

Plate Curls:
15x45
10x35
15x25 - No rest here either

Push-Up Ladder:
40xBW - Flat
10xBW - Bottom position
8xBW - First rung
10xBW - Second rung

Prone Incline Facepull w/ Rope/KB:
3x12x45

Lat Rehab:
Prone Shoulder Extension w/ No Weight: 50 reps
Band Pulldown and Row w/ Micro Mini and Mini: 250-300 reps
Supine Lat Pullover w/ Micro Mini: 50 reps

Incline Treadmill Walking:
11 mins x 5.0-6.0 incline x 3.4-3.8 mph

Some right shoulder discomfort during bench, so there’s likely a little instability from not using my lat like I usually would. But I just went with doing a ton of reps and it felt fine at the lower intensity.

Lat was significantly less painful during the rehab today. Slowly increasing volume and intensity. Adding in light stretching now too (96 hours post-injury).

1320

Focused - Week 32 - Day 1

SSB Squat w/ Belt - Hands Wide:
3x3x395 - Much harder not grabbing the handles
3x7x330 - With RNT mini band cuing for left hip shift

GHR w/ Med Ball:
15xBW+20
2x15xBW+20 + 10xBW - Drop sets

Goblet Squat - Heels Elevated, 5 Ct Eccentric, Piston Style:
8x75
2x8x100

Walking Lunges:
2x15/15xBW

Walking Cossack Squat:
10/10xBW - Woof, gotta get better at these

Crawling Lunges - Not a real name, made this up but not sure if it already exists:
2x10/10xBW

Lat Rehab - Throughout the Day:
Rows and Lat Pulldowns: 3x100xMini band
Supine Pullover: 25xBW, 20x9 lbs
Stretching: 3x1:00
Shoulder CARS: 3x3

Interesting training working sets for squats with RNT, which if you’re not familiar is Reactive Neuromuscular Training. I have an issue with right hip shifting during the squat, so the band is set up to pull me to the right so that I have to fight it to get back over to the left. I’ve known about this technique forever, I just haven’t used it for working sets until now. I’m going to keep it in and see if it finally fixes the shift and my left hip issue.

Spent a good chunk of time after squats talking to the powerlifting coach at this gym to see if my physical therapy business would be a good fit for this gym, so I sort of just fucked around afterwards. But it led to some good exercises that I need to work on.

I will update or post again with a video of the crawling lunges. Going to be a great exercise for hip and knee control as well as ankle mobility.