I'm back, kind of. Goals are relatively the same (however at 31, I've been a little more diligent on my recovery and pre-habilitation work).
Monday- Comp squat, comp bench, chins
Wed- Squat supplemental/accessory, bench accessory/supplemental , WGPU
Friday- Comp squat, bench accessory/supplemental, chins
Saturday- block pull
I'm currently in week four out of six.
"Warm ups"
-Stir the pots
-Side planks
-Bird dogs
Squat
190x4x8r
Bench
155x4x8r
Chins
BWx4x8r
Anything over five reps suck, big time (which, really my work capacity is garbo).
Every night before bed and an hour after waking I've been using my percussive message gun for 15 minutes on areas I've trained the day prior. May not correlate but my Lumbar has felt exceptional the last week or so since using it.
Take care and God bless!
Monday- Comp squat, comp bench, chins
Wed- Squat supplemental/accessory, bench accessory/supplemental , WGPU
Friday- Comp squat, bench accessory/supplemental, chins
Saturday- block pull
I'm currently in week four out of six.
"Warm ups"
-Stir the pots
-Side planks
-Bird dogs
Squat
190x4x8r
Bench
155x4x8r
Chins
BWx4x8r
Anything over five reps suck, big time (which, really my work capacity is garbo).
Every night before bed and an hour after waking I've been using my percussive message gun for 15 minutes on areas I've trained the day prior. May not correlate but my Lumbar has felt exceptional the last week or so since using it.
Take care and God bless!
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