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Keepin it simple Wendler 5-3-1 Log

Short deload workout
Bench
45,95,135,135 x 5

Tricep pulldowns
2x 20

Db shoulder press
20lbs 2 x 20

Db curls 20 x 20 reps x 2 sets

Iso lat row
135 x 2 sets x 20

26 mins cardio. 14 shy of the week had to leave early weighed in at 198 in sweats ! Comp tuesday shut down till then besides ice and rexovery
 
Campus bench comp
45 x 10
135 x 5
185 x 3
225 x 1
Start
255 x 1
285 x 1
315 x 1
325 barely missed
Bw for reps
200 x 14

Block deads and back today we will see how this goes feeling pretty beat up but full deload next week
 
Block Deads135 x 5225 x 5315 x 3 405 x 1 working sets455 x 2475 x 2500 x 2 PRNeutral Grip Lat pulldown4 x 20,15,12,10 last set 195Iso Lat Row275 x 12,12225 x 10,10Reverse Curls3 x 50 15 reps different grips thats it squats Monday
 
11 days off have had the stomach flu since fri morning todays monday lifted anyways so so workout

45 x 10
135 x 5
185 x 5
225 x 3
255 x 1
285 x 1
305 missed hand placement on left side was off got it off my chest easy stuck half way up

Dips
90+bw for 6,7,7

Incline spoon press
3 x 10,8,7

Neutral lat pulldown
3x15
1x8 210 lbs

Neutral bar face dizenzo rows
4x 12

Bw dips x 50

Curls
25 x 25
40 x 15

Thats it reps were down no endurance from being sick. Floor press with dbs or barbell will be accessory work
 
Deadlift wednesday
135x5
225x3
315x3
405x1
455x1
500 missed again needa reevaluate

Leg press
6x3 8 plates saw this on tnation to replace this with squats wvery cpl workouts gave it a shot

Stiff leg deads
135,225,275,315 x 8

Seated hamstring curls 4x15 185

Decline crunches 20 reps started cramping so stopped

Thats it for now
 
bought the 5/3/1 powerlifting book, since im coming off my cycle i figured it would be better to back off a bit and instead of max effort and start this for awhile with the heavy singles couldnt wait till Monday to start the full cycle so did the OHP day today Overhead Press45 x 1095 x 10135 x 5working set165 x 7 last rep used leg driveFloor Press DB85 x 10100 x 10100 x 9DB shoulder press40,50,60 x 10 DB Curls50 x 3 x 10Face Pulls3 x 20 60,75,75 lbsDecline crunches 20 reps cramped up again afterwards idk why this happens i drank a TON of water and and had alot of BCAAs...will add sprints Monday with Deadlifts
 
Deadlft monday warm up thourghly
135x5
225x3
315x3
385x7

Good morning
3x10 95lbs

Shurgs
275 3x10

Leg curl
3x12

Side bends 35 lbs 3x12 each side
 
Bench
200x3
225x3
255 x 3 1 with help

Dips
1 x 70, 2x80 10 reps

Neutral lat pulldown
3x12 182

Rear delt 20 lb and tricep purple band pulldown
3 x 20 3 x f
 
Cldnt squat wasnt too sore upper body gave it a go... Have to get use to increase volume and an extra day.

Ohp press
45x15
70x5
95x5
115x3
135x3
155x7 shldnt have took it to failure did 2 heavy singles last week

Db floor press
100x10
105x9
105x10

Db shlder press
50,60,65 x 10

Iso lat pull 3 45s x 3 x10 with pause supersetted inverted pullups. Bw,bw and added 25 all for 20

3x 15 leg raises

3x20 flex curls
 
Squats
45 x 15
95 x 10
135x5
225x5
Workin sets
300x10
315x6
365x3

Glute ham
5x5

Lef press
3,4,5 plates 3 x10

Hip adduction abduction red mini band

3x10 leg raises
 
Bench Day forgot bands so had to use weights to warm up shoulders

Bench Press
135 x 5
135 x 5
185 x 3
225 x 1
working set
240 x 5 just to get an idea this is 85% of my training max set at 285 when my true max is 315

Floor Press DB
115 x 6

Dips
90 lbs + bw for 10 and 8 reps

Incline DBs
55 x 15
65 x 10
65 x 12
65 x 15

DB curls
2 x 10 50 lbs

Barbell curl 40 reps 2 grips

rear delts orange band pullaparts 3 x 20

took care of all pressing today, will deload over overhead press friday and do back work with that and go for 270 for failure next monday i really want 3
 
deadlift135 x 5225 x 5315 x 5365 x 5Shrugs275,295,315 x 10,10,8Good Mornings45 x 1075 x 1075 x 1075 x 10Hamstring Curls60 x 1270 x 1280 x 1290 x 8Cable side bends 90 lbs x 2 sets of 25... 25 knee raises, 25 leg raises Thursday light shoulders and back and hopefully friday squat if im recovered from today
 
Overhead PressDeload45 x 1075 x 595 x 5115 x 5Db shoulder Press50 x 10 60 x 1070 x 10 (highest ive gone on these)Iso Lat Pull315 x 10335 x 10335 x 10(used inside grip)Neutral Grip Lat pulldown3 x 10 165 Inverted RowsBw x 20BW+35 x 10Bw+25 x 10 inner gripThats it Heavy Bench Monday 270 to failure and maybe squatting saturday if my hips recover
 
Squats45 x 10135 x 3185 x 3225 x 3 added orange reverse bands315 x 3365 x 1405 x 1385 x 1Deadlifts 315 x 3405 x 6 (might be pr)Leg raises x 25Knee raises x 25Tredmill sprints 8 sets of 15 seconds.. worked up to 9 incline 8 speed ? alot of these were easy will up the intensity next time (monday)Benching on Monday as well
 
Bench Press
135 x 5
135 x 5
185 x 3
225 x 1
250 x 1
270 x 3 PR

Reverse Band Bench
315 x 3
365 for 2 singles needed help at the very top on both..

Incline DB bench
60 x 15
70 x 12
75 x 10

Barbell curls
90 lbs stripped 10 at at time down to the bar 20 reps each

Face pulls with 80 lbs 3 x 25,25,10

Tredmill Sprints ran 8 sprints ended with 9 incline 9 speed did 2 on 15 seconds with that will work up to 8 soon.
 
Lower Assistance

Glute and ham raise
7,7,5,6,7

Orange band good mornings x10 then double orange bands 2x10

Leg press
5 plates x 10
7 plates 2x10

Hamstring curls
70x2x12
80x12,4 burnt out lol

Cable oblique bends 3x25
Leg raises 1x25

No sprints back was to pumped will do them thursday and saturday
 
Overhead press
45x10
75x10
95x5
115x3
135x3
155x1
175x4 was 1 short of pr

Db floor press
105x8
105x6
60x20 with orange band
80x10 with orange band

Iso lat row
275x4x15

Bent over rear delt flyes
20x12x4

50 leg raises
50 knee raises

Cant do much for abs they always cramp was pretty beat up today so didnt do terrible... Probaly need to cut out one pressing movement on mondays. Cycle 1 complete for 5/3/1
 
Squat/dl day
45 x10
95x5
135x5
185x3
250x3
Orange band
315x10

This was sort of a deload repostioned bar a lil higher helped the elbow pain alot.

Deadlifts
315x3
390x8 PR

Knee raises 5x20 with 30lbs

Sprints
8,8
9,9,
10,10 all 3 sets of 15 seconds 30-45 secs rest between each
 
Didnt deload bad idea

Bench
45x10
95x5
135x5
185x3
225x1
260x4 pr

Reverse band
2 singles at 365 needed help a bit sith both but had the damn spinning bar ****ed me up

Incline dbs
75x8
75x6 stopped this way to hard was over worked

Skull crushers
85x 2 sets 15,12 reps ended with benches to pump up a bit

Thats all will take ohp day off and squat friday
 
Abs a bunch of side bends for obliques and kneelin rope crunches also did tredmill sprints 8. Of em 15 seconds incline was 8 and speed 8 for 4 then 9,9 for the last 4... Friday will do 10 all at 8
 
Had a horrible day wanted to go blow off steam in the weight room..

Overhead Press
45 x 15
95 x 5
135 x 3
150 x 3
170 x 3 just hit required reps since i skipped deload

DB seated shoulder press
60 x 10
70 x 10
70 x 8

Lat Pulldowns
150 x 10
185 x 10
185 x 10

barbell curls
95 lbs with 5s strip set x 10 reps

face down incline rows
3 x 20 with 35 lbs

that was it felt good no aches, will hit squats tommorow and deload deads finally busting out the knee wraps.
 
Squats
45x15
95x5
135x5
185x3
225x1
275x3
Orange bands
315x1
365x3 knee wraps
385x2 kneee wraps

Wanted to get the feel for wraps, hips were sore deload is much needed soon. Hips werent firing like i would have liked. Really shooting for a 495 squat by august.

Deadlift
135x3
225x3
315x3
420x5 pr

50 knee raises and did 20 rep 15 rep 10 rep oblique side bends with cable... That was it might do some recovery incline walk stuff tommorow
 
Bench press
45x10
40x10
95x5
95x5
135x5
185x3
225x1
245x3 i suck at doin reps especially using a wider grip i have a hitch that makes it harder i kinda pussied out after 3 feel burned out need a deload

Floor press
105 3 x 5

Iso lat row
3x12 315,335,365

Tricep pulldowns and cable curls and dizenzo rows..

Rope pulldowns 3x30,25,10

Tredmill sprints
10 at speed 9.5 incline 85 then 9.5
 
did a deload workout, i dont stick to barbell movements because i feel like i recover alot better without it so here it goes for legs

power squat machine worked up to 5 45s a side for 5

Leg Press
3 plates for 20
4 plates for 20
5 plates for 10

Hamstring Curls
2 x 10 80
2 x 10 90

calf presses
2 x 315 to failure supersetted with bw calf raises

cable side bends
90 x 50
110 x 25
130 x 12

thats it will try to run tommorow and friday.. if my legs arent too sore will deload all next .
 
Took 5 days off went back to max effort work just do not like doin full rom bench wvery week still feel beat up when i do...

Overhead press
45x10
75x5
95x5
135x3
165x1
185x1 shaky rep too hard ive hit 205 before with elbow sleeves. Feel too damn plateued on ths switched to overhead pin press

135x6
185x1
185x2
195x1
205 miss

This will be a staple max effort movement no ohp for awhile.

Db bench
90x10
90x10
100x6
100x6

Goal is to hit 5-6 with 125 with these after pin presses by september

Kroc rows
125 20 with left 25 with right

Tricep pulldowns and far bar cable curls for 4 sets of 10-20 reps each

Dizenzo rows
4x20 ended with the whole stack. Thats it squats and deadlifts wednesday
 
Squats - right after warm up knew it was going to be a good day.
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 3 (actually 320 50 lb bar) felt GREAT on my hips felt so good today i considered maxing.. but will stay the course.

Deadlift
315 x 3 bar was ****ed it bends more on one side than the other
405 x 6 not a PR, Probably need a week or 2 of deadlifts but i keep hitting my #s for 5/3/1 so just trying to stick the course

Leg Press
3 plates x 20
4 plates x 20
5 plates x 15
*changed position so its pure quads, keeps the hips feeling good and feel like its more benificial*

Hamstring Curls
3 x 12 with 90 lbs

Calf Presses
3 x F with 315

Knee raises
3 x 15 with 40 lbs

Feeling damn good the plan for now is to keep doing triples raw then adding bands for a heavy 5/3/1 set and keeping my deadlifts at my 5-3-1 routine so squats will look like this
275 x 3 with bands 365 x 3
315 x 3 with bands 395 x 3
335 x 3 with bands 415 x 1
DELOAD then next schedule start at 315, seems like a dummy routine but will see how it works. seems to be working now and keeps me pain free.

On another note so idea what i will do for dynamic Effort cant speed bench for 2 week. Probably just do assitance work for Shoulders,Triceps and no barbell work so hopefully ill be fresh for mondays ME floor press
 
Assistance day upper

Standing db press
35x20
45x10
55x10
65x8
65x8

Tricep incline extensions
40x12
50x10
50x10

Iso lat row
315x2x12 outside grip
335x2x12 inside grip

Fat bar curls 90x10x3 sets
Orange band tricep pulldowns 3xf

15 degree incline flyes 3x 25,15,25 with 40,50,40 lbs

Face pulls 3x20 tricep rope

Sprints on tredmill top set 11.5,11.5
 
Leg work sat

Good mornings
45x10
75x10
95x8
105x8

Power squat
2,3,4 plates all for 10

Leg press
3,4,5 plates for 20,20,15

Calf presses
3 plates,4 plates,4plates 12 all to failure

Ab work leg raises side bends
 
Max effort monday upper

Floor press
45x10
95x10
135x5
185x3
225x3
260x1
275x1
295,285 in that order missed no idea why i prolly need too deload

Floor pressed 135x5 185x3 205x1 with 80lb chains

Some lat and pulldown stuff wasnt feelin it this **** sucked
 
Squat day
45x10
95x5
135x5
185x3
225x3
275x3
Orange bands
315x3
365x5 pr

Power squat 315x2x10

Calr presses
2x60,60 reps

Side cable bends 3x15,15,20

Short and sweet 5 min cool down and warm up and stretched.... Off till monday now
 
was bored so i decided to do squats and deads today

Squats
45 x 2 x 10
135 x 5
135 x 5
185 x 3
225 x 1
275 x 1
315 x 3 a little tougher bar had more whip too it and hips were a bit sore still plus this is a near max 3 rep
added orange bands
385 x 2 no wraps didnt need spotter help last time i needed a bit of help on both reps and used wraps

Deadlifts
225 x 3
315 x 3
425 x 4 full stop no touch and go

Leg Press
400 lbs x 3 x 15 reps

Saftey bar good mornings
3 x 12 last 2 sets were 95 lbs first was 65

dragged sleds walking forward and backward 90 lbs for about 6 minutes... hopefully i can be at 10 mins by months end lets see if this helps.
 
Wednesday - Standing ab pulldowns 4 x 15, hanging knee raises with 25 lbs 3 x 15,15,10 and bw x 15
Reverse Hypers 70 x 3 sets of 15
Sled Dragging 25 lbs face pulls and flyes for a combined 5 mins as well as forward and backyard drag non stop 5 mins

thats it mostly a recovery workout... Tommorow will be completely off till I do DE day on friday.
 
Friday- de upper

Bench
135 x3 50 lb chain
155x 3x6 70ish lbs chain

Swiss bar floor press
185x5
205x5
225x5x3 sets

Lat pulldown
5x12

Swiss bar curls
3x12 75 lbs

Chain flyes
4x10

Face pulls sled drag 5 minutes

Thats it max effort 2 board with bands
Monday! Excited
 
Max effort Upper body

Notes- the diet has been alot of shakes with random food from around the house still havent got a check to buy the food i would usually eat.. still keeping fat down protien high, had grandmas funeral so ate ****ty some days.. First day doing board banded bench so i was a bit nervous but had great guys to train with to help me here are the results..

2 board Bench with bands
135 x 3
165 x 3
185 x 1
195 x 1
205 x 1
225 x 1
235 x 1
started feeling hard around 185 so i had someone unrack it for me made a worlds different got stapled under 205 but still got it moving, maybe had 240 but my wrist rolled on 235 and made it way harder. so called it quits at that..

Lateral raises
25 x 10
30 x 3 x 10

Swiss Bar Tricep extentions floor
95 x 3 x 12
85 x 1 x 6 inner most grip

Pec Dec
4 x 20,20,20,10

Swiss Bar curls
3 grips x 1 set each x 12 reps 85 lbs will keep going up in these every monday and friday

Face pulls on sled 4 trips with 70 lbs this was heavy so did it for trips not time...

thats it for today wednesday squats and deadlifts, i needa work on my deadlift form.
 
Squat/Deadlift day

notes- stretched out everything just felt very tight in the hips probably need a deload week soon, decided to do max reverse bands did some raw warm ups with 135

Squats orange band
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1

saftey squat bar
155 x 10
185 x 8
205 x 5
225 x 5
245 x 5

first time doing these felt good these will stay in the rotation some how..

Good Mornings saftey bar
65 x 12
95 x 12
115 x 10

Ab Wheel
3 x 10 will keep upping reps on this

Sled Drag
3 trips forward 3 backwards first was 2 45s and the last two trips were 3 45s

beat after this no deadlifts since my biceps and elbows were hurting..
 
DE bench

Notes- rotator cuff circles and indian club swings to warm up

45 x 10
95 x 5
135 x 5
165 + 2 chains x 2 sets x 3 reps pinky on ring
170 + 2 chains x 2 sets x 3 reps pinky on ring
170 + 3 chains x 4 sets x 3 reps total weigh with this was 302 granted some was on the ground used close grip on these which is still my strong grip..

Laid of alot of the pressing this week since i havent done a full deload in forever elbows are sore other than that i feel fine..

Pull ups
2 x 5
Pink band assisted 3-4 x 15-20

form needs major work im using shoulders to do these and not my back so i used bands to help, felt like a major *****

DB rows
110 x 10,12,12

Rear delt face pull w/ new attachment
3 x 20 with 68 lbs

trying to fix this elbow pain, i need to get full extention on all my lat work and not cut the range of motion short as that kills my elbows. Mondays max effort still not sure what to do
 
Max effort upper
2 x 10 x 35
1 x 5 55
1 x 5 70
1 x 5 85
1 x 3 100 horrible form not use to kicking dumbells up much less on this type of incline bench no room for arching (which is a good thing)
1 x 3 100 again better form still was a bit arched this was a reality check will need to keep at these

Seated Overhead Pin Press (forehead height)
135 x 5
165 x 3
185 x 3
205 x 3

Swiss Bar floor extentions
125 x 10,6 (shoulda went 8 and 8)
85 x 12,12 with inner most grip

Lateral Raises
3 x 10 with 30

Face Pulls
3 x 12-20 with new attachment

Sled Dragging 7-8 mins with face pulls and flyes

Notes- Indian Club swings and rotator cuff circles and couple more warm up sets is my warm up for now.. Im gonna exhaust the swiss bar extentions before switching to something else, prolly a pressing movement, will keep doing the overhead pin presses droping them from forehead,nose,chin every week when i move too pressing movement the pin presses will be 3rd... every 4th week DE will be repition effort
 
Max Effort Squats

Notes- been slacking on stretching need to stop, but was using the saftey squat bar so i squatted today instead of a day break between bench..

SSB
65 x 10
115 x 5
155 x 5
205 x 3
245 x 3
295 x 1
315 x 1
335 x 1 knee wraps
335 x 1 knee wraps

Rep Work
225 + 50 lb chain 5,4,3,2,1 no rest between sets just buckle and unbuckle the belt workout partners idea probably not ideal for powerlifting but hey gotta challenge yourself..

Good Morning
65x12
85 x 10
95 x 10

Prowler
2 45s for 5 trips of 100 feet

10 trips with a 45 on sled forward and backward....

2 days off then Friday will be DE bench
 
De bench

Notes - chains were taken up by a group squatting...so i used speed floor press with a fat bar 3 chains.. Was pretty challenging

Floor fat bar speed bench
155+65 ish lbs of chain

Swiss bar floor press
175x5
195x5
215x5
225x5
235x5

Db rows
90x12
110x12
120x12

Pullups w/. Band 2 sets to failure

Db cleans seated
2x15,12 with 20 lbs and 30

Swiss bar curls all. 3 grips
75x12
85x12

Pec dec
1x35 with 80 lbs

Ab wheel
2x20

Sled 6 trips face pull 90 top set
6 trips flyes 45 top weight
 
ME upper

Notes- gym closed early worked overnight shift really tired and hungry but you gotta keep going..

Floor Press
45 x 10
95 x 10
135 x 5
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1
all the above were done with a pinky on the ring grip
280 missed
280 x 1 got pissed tried 2 dumb idea
285 x 1 needed a bit of leg drive to get it but pretty sure i woulda had it if i went 1 and not try to get another on 280
225+ 48 lbs chain for 1 then decided to do pin presses

Seated OHP lockouts (from nose)
135 x 3
155 x 3
180 x 1
185 x 1
( prolly had 190 if i had done these before and knew how to work up)

Lateral shoulder raise
30 x 3 x 10

DB power clean
2 x 12 x 30 lbs

pec dec
1 x 40 with 90 lbs

abs
4 x 12-15 standing pulldowns with spud straps

sled face pulls
6 trips (4 with 115, 2 with 90)

skipped out on tricep extentions will do them friday and no fly sled pulls trying to stay fresh since the two main movements are very taxing.
 
Max Effort Lower

deadlifts
135 x 5
225 x 3
315 x 3
405 x 1
430 x 2

pulled each set sumo and conventional.. really struggling with deads right now... the lower i get to the bar the harder the conventional stance is also puts alot of pressure on my lower back..Im gonnna start pulling sumo from now on had good coaching to help my form felt alot easier locking it out..

Saftey bar good mornings suspended
115 x 2 x 10
125 x 2 x 8

Glute Ham
BW x 10,10,10,8

Reverse Hyper
2 x F with 45 used strap

AB pulldowns spud straps
2 x 15,12 with 68 lbs

that was it im going to start De day as well
 
DE upper

Speed Bench
135 x 6 x 3 wide grips and close grip with 112 lbs chain chain as higher of the ground which made alot of different

Swiss Bar Floor Press
195 x 5
215 x 5
235 x 3 had 5 but didnt want to fry my shoulders for monday

Tricep Extentions swiss bar
105 x 12 x 2 sets
85 x 15 with close grip

Kroc Row
115 x 20

Pull Up with band 2 x F

Pec Dec
2 x 80 lb, 90 lb 30 rep 20 rep

fat bar curl
85 x 12
95 x 10
95 x 10

no abs or cardio a bit drained from little sleep and less food then needed willl kick it all into gear this week again and get use to walking around at 192 about 16 lower then last summer... Will keep an extention and press each on max effort day and DE day.. Still need to figure out the lower body deal.... Max Effort Swiss Bar Monday EXCITED!!!!
 
Dynamic effort- it its basically moving a submaximal weight as short as possible with little rest between sets. To me its where i practice percect form and using a the stardard barbell since i never do a standArd barbell bench
 
Me upper

Swiss bar bench
35x10
85x10
125x5
175x5
215x3
245x1
265x1
285x1 PR.

Seated pin press chin level
135x5
165x3
190 tried 2 times missed
185 tried 3 times hit i last try

Incline db
65x12
70x10
80x6

Db laterals
25x12
30x10
35x8

Superset band pullapart and tricep pulldowns

Short on time and sleep will do db power cleans and prolly no pressing friday
 
brownstown89 said:
Dynamic effort- it its basically moving a submaximal weight as short as possible with little rest between sets. To me its where i practice percect form and using a the stardard barbell since i never do a standArd barbell bench
Click to expand...

Appreciate it my man.
 
max effort Lower

Squats
45 x 10
95 x 5
135x5
135x5
185x3
225x1
275x1
300x1
335x2 tied pr (with wraps)

worked on not only pushing my knees out but spreading the floor with my feet as well made the squatr alot easier to hit depth and not good morning it up also was not going to far below parallel which was hurting me before..

Sumo deads
225 x 2
275 x 2
315 x 2
365 x 1
365 x 1 x 1 with silver chain (50lbs)
365 x 1 with silver and yellow chain (70lbs total) this was a grinder hamstrings felt it

SSB good mornings
65x12
95x10
115 x 2 x 10

Ab roller 25 reps, hanging knee raises 25 reps, 50 reps each side with 45 lbs oblique bends

that was it really want to add another lower body day in so i can do back extentions glute ham and reverse hypers hopefully saturday
 
Rep effort day i think ill throw these in every other week

Flat DB press
80 x 25

Incline DB press
60 x 27

Lat Pulldown and Neutral Grip pulldown
6 x 10-15 total

Barbell Curl 2 x f 45 lbs
Pec Dec x 50 both grips
Black Mini band pulldown x F
DB power clean (25lbs) 2 x 20

all these were somewhat suppersetted really sore in the shoulder/pec and lats today hopefully ill be good to go by bench monday morning!
 
Max effort

2 board band bench
45 + bands x 10
95 + bands x 5
135 + bands x 3
boards added
165 x 3
195 x 1
225 x 1
240 x 1
245 x 1 PR

Military Press
135 x 3
165 x 3
185 x 1

little leg drive had to do these outta the monolift since the racks were taken up by squatters

Swiss Bar Extentions
105 x 2 sets x 12 with middle grip
95 x 2 sets x 12 with inside grip

Db Laterals
25 x 12
35 x 12
35 x 10

Pec Dec 2 x f with 90 both grips
Rear delt face pulls 3 x 25 100+ was the weight
Barbell Curls 2 x F with 85

that was it for today sled dragging will be back wednesday hopefully the hamstrings feel better reverse band squat which is gonna be tough.
 
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