squats
bar x 10
95 x 10
135 x 10
185 x 5
225 x 3
245 x 2
265 x 2
275 x 5
285 x 1
300 x 1
box squats - at parallel to bench
135 x 10
185 x 2
205 x 2
215 x 2
225 x 0 (I really need to learn these things)
barbell glute bridges
bar x 12
95lbs x 12
145lbs x 12
195lbs x 12
these things felt stupid but they really do hit the glutes and hammies well and that's the rehab I need.
hamstring extensions from rogue echo box setup
3 sets of 5
super set with
pistols
3 x 10
bar x 10
95 x 10
135 x 10
185 x 5
225 x 3
245 x 2
265 x 2
275 x 5
285 x 1
300 x 1
box squats - at parallel to bench
135 x 10
185 x 2
205 x 2
215 x 2
225 x 0 (I really need to learn these things)
barbell glute bridges
bar x 12
95lbs x 12
145lbs x 12
195lbs x 12
these things felt stupid but they really do hit the glutes and hammies well and that's the rehab I need.
hamstring extensions from rogue echo box setup
3 sets of 5
super set with
pistols
3 x 10
I haven't figured them out yet... I'm adding them hoping they'll work sorta like block pulls do for deads but I'm not really sure what I'm doing.That sure is a lot of work. Been thinking of adding in box squats too but still up in the air if I want to.