20 x bar work
40 x 6
60 x 6
80 x 5
100 x 5
120 x 4
140 x 3
160 x 2
180 x (2)3
180 x (1)4
225 x 20c * Walk Out
180kg x 2 Back Squat
Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3
Good Morning + Behind Neck Press:
(30 x (1+1)10)1
(37.5 x (1+1)10)1
(50 x (1+1)5)2
The Wrench:
#2 x 46s
#2 x 36s
#2 x 26s
Dumbbell Cuban Curls:
6# x (20)3
Dumbbell Lateral Raise + Band "V" Extension:
((6# x 10) + (blue x 10))3
* Notes:
- Shoulder is still impinged and I'm addressing it with a lot of mobility and strengthening exercises. Surprisingly, the back squats went fairly well, considering the fact that I've been away from the squat rack for over 3 days.
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