Thursday
90/90- relaxed low back, tension on hamstrings, full breaths
Right side lying left adductor squeezes
Left side lying left oblique activation right leg anchors
Pull up hangs
Ex wife quads
150x5x2 sets
240x5x2 sets
330x5
Add metal singly ply v type squatter
Straps down
420x4
510x2
560x2
600x2
650x2 (85%)
Add wraps
650x2
690x2 (92%)
Straps up
690x1 -cut it early, felt off balance, straps made me overcompensate
Hatfield squats
225x10
315x10
405x10
Leg press
3x15
[youtube=http://www.youtube.com/watch?v=tzsLZBO1Myk]
Friday
DB bench 3x10
Speed bench
Spoto press with feet up
Against double mini bands
185x3x9 sets
Chest supported row
3 sets 5 sec tempo
Chest press
2 sets 5 sec tempo
Hammer curls
3x10
Front and Lat DB raises
3x15 each
Rear delts with mini band
5x10
Leg press
1x50