CAMBERED BAR SQUAT
Set 1: 70 lbs × 10
Set 2: 160 lbs × 8
Set 3: 160 lbs × 5
Set 4: 160 lbs × 5
Set 5: 250 lbs × 5
Set 6: 250 lbs × 5
Set 7: 320 lbs × 5
Set 8: 320 lbs × 5
Set 9: 210 lbs × 10
Lighter for volume. Still favoring the left knee so I’m warming up better doing light sled drags and TKE’s.
Cambered bars are a rough squat. The weight pulls you forward and also because I have zero shoulder mobility trying to grab the bar in a decent location proves to be a hassle. So I have to grab down low and really throw off my squat groove.
Alas I persevered.
FARMERS WALK
Set 1: 110 lbs × 2 trips
Set 2: 200 lbs × 2 trips
Set 3: 250 lbs × 2 trips
Smooth as silk handles made 250 a colossal pain in the ass. Weight wasn’t hard but my grip was blowing chunks.
Had to reset a couple times
Been a while since I did farmers and they felt good
I miss strongman and if I gradually ease myself back into event training starting light I may actually be able to train like one again at times without my spine leaving through my asshole.
GLUTE HAM RAISE
Set 1: 7 reps
Set 2: 5 reps
Set 3: 6 reps
Christ I now suck at these. No more machine work for a while. These are now a hamstring priority after squatting.
SEATED DUMBBELL SHRUGS
Set 1: 85 lbs × 15
Set 2: 85 lbs × 15
Set 3: 85 lbs × 15
FAT BAR PULLDOWNS
Set 1: 130 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15
FAT BAR CURLS
Set 1: 65 lbs × 75
PLANKS
Set 1: 60s front
Set 2: 60s right side
Set 3: 60s left side
Obliques were screaming for their mothers.
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