Dealing with some hip, hammy, and glute issues (it's all connected). Just trying to get moving, and avoiding aggravating any acute injuries. Doing what I can while trying to get back to healthy!

 

12/15

Squat w/belt   x1 @8   then move to 76%x5x2 (-17%).

225 1 6
255 1 6.5
275 1 7
295 1 7.5
245 5 7
245 5 7


Competition Raw Bench   61%x5, 66%x5, 71%x5   No additional down sets

125 5 6
135 5 7
145 5 7.5


Pin Press (chest level)   x1 @8, x1 @9, x1 @10   plus 1 down set (load drop)

Load Reps RPE
145 1 6
165 1 7
185 1 9
185 1 9.5


Deadlift w/belt   x1 @8   then move to 76%x5x2 (-17%).

Load Reps RPE
275 1 6.5
315 1 7
335 1 7.5
275 5 6
275 5 6


Sumo SLDL   x10 @6, x10 @7, x10 @8   plus 3 down sets (repeat)

Load Reps RPE
135 10 6
185 10 6.5
225 10 7.5
225 10 8
225 10 8
225 10 8.5



12/17

Squat w/belt   61%x5, 66%x5, 71%x5   No additional down sets

Load Reps RPE
185 5 6
225 5 6
240 5 6.5
260 5 7


Good Morning Box Squat   x4 @6, x4 @7, x4 @8   plus 3 down sets (repeat)

Load Reps RPE
135 4 6
185 4 7
225 4 7.5
225 4 7.5
225 4 8
225 4 8


Competition Raw Bench   61%x5, 66%x5, 71%x5   No additional down sets

Load Reps RPE
125 5 6
135 5 6.5
145 5 7


Wide Grip Bench   x4 @6, x4 @7, x4 @8   plus 3 down sets (repeat)

Load Reps RPE
135 4 7
145 4 8
145 4 8
145 4 8
145 4 8


Conv. Deadlift   61%x5, 66%x5, 71%x5   No additional down sets

** hammies and glutes giving me problems, cut the weight to whatever didn't hurt

Load Reps RPE
225 5 6
245 5 6
275 5 7