SMR – pvc, stick and lax ball.
Dynamic warm-up.
Simple six.
Scap Floor Slides x 10.
Scap Push-ups x 10.
Back was feeling weird today and yesterday. It’s never felt like this so I wanted to be cautious. I am not too concerned about it because it was fine on Sunday and Monday so it is nothing major from heavy lifting on Saturday.
No belt today.
a1) Squats 5 @ 135, 5 @ 225, 5 @ 315, 5 @ 405 – very easy. Wanted to keep it conservative today to save my back.
a2) Chin-ups with Blast Strap Handles 3 x 6 – very good today, will up the reps next week.
Military Press 3 @ 70%, 3 @ 80%, 3 @ 90% using 235 as working max.
5 @ 95, 3 @ 135, 3 @ 160, 3 @ 190, 3 @ 210 – very easy, prescribed reps only.
b1) Sit-ups with Plate Behind Head 8 @ 45, 10 @ 35, 12 @ 25 – need to keep these in the rotation or they drop off a bit.
b2) Back Extensions 3 x 15 @ bw – focus on stretching my back and squeezing the glutes at the top.
Nothing agravated my back during the session and it feels fine now. Looking forward to a heavy lift on the weekend.
jfoley strength 