TUESDAY TRAINING
Sadistic 17 warm up
Safety squat bar squats
245/280/315x5
FSL sets
245x15 *paused
Hypertrophy work
Single leg leg ext x20/15/10 *rest pause
Single leg curl x20/10/10 *rest pause
Superset
Single leg squat 2x10
Single leg deadlift 2x10

TUESDAY CONDITIONING
Airdyne 30 minutes

WEDNESDAY CONDITIONING
Airdyne 30 minutes

WEDNESDAY TRAINING
Physio ball back raise 5x10
Physio ball rev hyper 5x10
Superset
Front plank 3x30 seconds
Side plank 6x30 seconds

With all the trouble my back has given me for the past 20 years and especially this last year, I figure it was time to give it it's own session. My back is feeling good so I'm going to take advantage of it and try to get it stronger. I'm really tired of training my bench heavier than my squat and dl.

This will be a very long and slow process. I am more saying this to tell it to myself. For those of you who don't know, I was a full meet lifter at one point and bench was by far my worst lift. I miss not being able to move heavy weights on squats and deads.

Speaking of squats, I have been really focusing on making my fsl sets hard even though the weight is light. So I did pause squats and let me tell you, they were no fun. My hamstrings are completely fried. Sitting down and getting up cause equal discomfort.

So now I am actually training six days a week. The reason is twofold. First, I really do like training. Contrary to what some say, most athletes don't get better by working less. I just have to make sure to keep up on my nutrition and recovery. Also, I can keep my calories a little higher on training days. I don't mind a little extra work for a few extra calories.