Took yesterday off. Well, not sure what exactly I did to make it mad but my low back was just totally fried the past few days. Seems to be almost 100% so I'll give it one more day and then pick up where I left off.
Took yesterday off. Well, not sure what exactly I did to make it mad but my low back was just totally fried the past few days. Seems to be almost 100% so I'll give it one more day and then pick up where I left off.
Just kidding. Got one in though abbreviated for lack of time.
Farmer walk 180x36sec x 3 x 120s rest
1arm row 70x10/10/10
Neutral grip chin 3x7
6.14.22
Skip rope 3min x 4 rds x 1min rest
Walk tall (pulley) 25 x 1min forward and Backward x 4 sets
Ab wheel 8 count x 6-8 reps x 3 sets
6/15 PM
Bench Press 140 x 7/4/3 RP, 117.5 x 7/4/3 RP
DB Chest Supported Row 35's x 8 x 8
BB OHP 110 x 6x1. Very easy
NG Pullup 0x10x3
DB Shrug 35's x 8x8
Bench tricep dip 0x12/12/10/8/8
6/16 AM
Skip rope 4x3min
Neck flexion 5x2x20
Neck extension 5x2x20
McGill curlup 2x8
Ab wheel x8/7/6/6
6.17.22
Band ham kickback 50x3x10
Hip belt squat 110x8x5
Stiffleg sled drag 90x4x40yds
Bulgarian split squat BWx2x16
Gittleson Shrug 70x3x10
Neck sled drag Lateral 45x1x40yds
6.18 and 19 off.
6.20
Farmer walk 180 x 3 x 38s
Hise Shrug 180 x 3 x10
1 arm row 70x11/10/9
Chins 25x4/4/3/3
BW around 171
Did the farmers and shrugs as separate exercises instead of a superset and this morning my back feels a lot better than the last time around. Definitely got worked, but no pain. Soon I am going to run the McGill trunk endurance tests and may make adjustments depending on those results.
Last edited by my_back_hurts; 06-21-2022 at 07:16 AM.
6.23
OHP 5 or 6 triples @120
Dips 5x10/9/8/8/7
T bar row 85x12/10/8/8
Neutral grip chin 5x10x3
6.24
band hamstinger 50x3x12
hip belt squat 140x4x5
stiffleg sled drag 90x4x40yds
bulgarian split squat BW x 15/13/11
gittleson shrug 90x3x8