On the route to start pushing heavier weight. My new pattern will be one week of dynamic work and one week of heavy training. Its seems to be working well and getting some good range of motion back.
Training session: Heavy dead lifts/hams and glutes/ back
Dead lifts - 3inch deficit 315x3x3
Partial dead lifts at knee level 3x20
- Hyper 4x15
- close grip pull UPS 4x5
- Straight arm lat pull overs 4x10
- Horizontal leg press 4x20
- Hamstring seated curls sets of 30/20/10
Conditioning : farmers walks 60lbx4x20sec 30 sec rest between sets
abs: crunches=reps 50.40.30.20 with flutter kicks 50.40.30.20
Getting stronger everyday!