So my back hurt and I'm pretty sure it was from doing squat thrusts to the floor (I usually do them to an old reebok stepper that's lying around the basement). It was just too much of a stretch. I exacerbated it squatting the next day. Hence why I'm going back to box squats like I mentioned in my last post.
Benching felt awesome. I still used a rolled up towel to take up the space where my shoulder is bothering me, but it's the best it has felt in a long time. I'm getting really close to being pain free there. The weight was light, I didn't even wrap my wrists. I remember not that long ago when I had to bench with my feet up because my back was so jammed up. Progress!
I will say though, my body has had it. With all the work I do now, I definitely need deloads every three weeks. Plus I did not get massage this week. I'll fix that next week though. I'm going to see my girl Heather. I think I'll propose to her. However, it might be awkward because I'll be in the couples room with my wife. Is polygamy legal in Connecticut?
WEEK 3
FRIDAY
Bench w/Football Bar
Warm up
Bench warm-up 135x5
Face pulls x25
Bench warm-up 185x5
Face pulls x25
Bench warm-up 225x5
Bench Work Set 280x5
Bench Work Set 315x5
Bench Work Set 355x5
Bench Work Set 280 5x5
Circuit 3x:
Split Squat x15 each
Inverted row x15
KB Swing x15
Untimed
SATURDAY
Trap bar deadlift
Deadlift warm-up 135x5
Hanging leg raises x12
Deadlift warm-up 185x5
Hanging leg raises x12
Deadlift warm-up 225x5
Hanging leg raises x12
Deadlift Work Set 265x5
Push-ups x16
Deadlift Work Set 300x5
Pull-ups x6
Deadlift Work Set 335x5
Push-ups x16
Deadlift 265x5
Pull-ups x6
Deadlift 265x5
Push-ups x16
Deadlift 265x5
Pull-ups x6
Deadlift 265x5
Push-ups x16
Deadlift 265x5
Pull-ups x6
Untimed
SUNDAY
20 minute circuit of warm up movements and airdyne
Foam rolling