Monday 13 February
Week 1, Day 1
Bodyweight: 96.8 kg
Buffalo Bar Box Squat
SBD knee sleeves, wrist wraps
105 kg: 1 X 7 @ 6
110 kg: 1 X 7 @ 7
115 kg: 3 X 7 @ 8, 7, 7.5
Totals: 35 reps, 3,920 kg
Knees are sore, so I moved my priority squat session back to Thursday and took this hopefully knee-sparing variant. I'm planning to use the buffalo bar for my main squatting sessions during this GPP block to try and take a bit of stress off of my elbows and shoulders. I've never done box squats before, but this seemed to go fairly well. My lower back got fairly pumped by the end as I was taking shortish rest periods. I wore flat shoes for this which seemed fine. I might try flats for regular squats soon.
303 Tempo Bench
50 kg: 3 X 5
Totals: 15 reps, 750 kg
Starting bench rehab with 50 kg. I'm planning to LP up in 5 kg increments initially and I'll do all reps with slow tempo as long as it's achievable. Elbow was a bit sore on the first set, but no pain otherwise. My motor pattern felt lacking after not benching in over 10 days.
DB Seal Row
22.5 kg: 1 X 12 @ 6
25 kg: 3 X 12 @ 8, 8, 8
Totals: 48 reps, 2,340 kg
I thought I'd get up to 27.5 kg, but no big deal. I got through all the work up to this point in a hour, which is very quick by my current standards.
Eccentric cable triceps extension
5 kg: 3 X 15
Left side only: elbow rehab.
Rotator Cuff Circuit
X 3
Mobility