Monday Session

Warm-up
A1. Lying Leg Kick – 2×10 Each Leg
A2. Single Leg Glute Bridge w/Opposing Leg Bent – 2×10
A3. X-Band Walks – 2x 10 Steps Each Direction
A4. KB Swing – 53x2x20
A5. Standing Hip Flexor Stretch – 2x Each Leg

B1. TRX Reverse Lunge – 2×10 Each Leg
B2. TRX Side Lunge – 2×10 Each Leg

Squat
45×5
135×5
225×5
275×5
315×5
365×5
405×5 <– add belt My back felt OK during and after squatting.

Saturday Session

Warm-up
A1. Lying Leg Kick – 1×10 Each Leg
A2. Single Leg Glute Bridge w/Opposing Leg Bent – 1×10
A3. X-Band Walks – 1x 10 Steps Each Direction
A4. KB Swing – 53x1x20
A5. Standing Hip Flexor Stretch –1 x Each Leg

B1. TRX Reverse Lunge – 1×10 Each Leg
B2. TRX Side Lunge – 1×10 Each Leg

Deadlift
135×5
225×5
315×5
405×2
405×3 <– My back was bothering me so I stopped

Monday Session

Warm-up
A1. Lying Leg Kick – 2×10 Each Leg
A2. Single Leg Glute Bridge w/Opposing Leg Bent –
A3. X-Band Walks – 2x 10 Steps Each Direction
A4. KB Swing – 53x2x20
A5. Standing Hip Flexor Stretch – 2x Each Leg

B1. TRX Reverse Lunge – 2×10 Each Leg
B2. TRX Side Lunge – 2×10 Each Leg
B3. Kneeling Hip Flexor Stretch w/Foot Elevated – 1x Each Leg

Squat
45×5
135×5
225×5
275×3
315×3
365×3

Bench Press (paused)
45×5
135×5
225×3
275×3

Johnny May helped me warm-up for my squat workout. We noticed during the drills that my hip flexors were tight and was probably the reason I tweaked my back. The drills really seemed to help. I will have to keep these in my program. My back felt good during the workout and my right elbow was feeling better as well. I was pressed for time and also wanted to avoid pushing it.

Monday Session

Static Stretching (lower body)

Squat
45×5
135×5
225×5
275×5

I tweaked my back on Friday squatting. Tonight my back started hurting at 275. I used a foam roller and stretched some more, but when I attempted to squat again, I walked out 315 and I felt some pain just walking the weight out. I shut it down to avoid further injury.

Friday Session

Static Stretching (lower body)

Bench Press (paused)
45×5
135×5
205×5
245×4
285×3
310x3x5

SSB Squat
65×5
155×5
245×5
335×5
385×5
425×5 <– add belt Neutral Grip Chin-ups – 3×10 My right elbow is still hurting, but I was able to complete my bench workout.

Wednesday Session

Deadlift
135×5
225×5
315×5
405×5
445×5 <– add belt A1. Bent Over Rows – 225x3x5 A2. Shrugs – 225x3x10 Cambered Bar Bench Press 135×5 225x3x5 My right elbow was feeling a little better tonight. I decided to do something different from the pyramid I typically do on Wednesdays.

Monday Session

Static Stretching (lower body)

Squat
45×5
135×5
225×5
275×3
320×3
375×3
405x5x3 <– add belt Front Squat w/harness 225×5 315x3x5 Bench Press (paused) 45×5 135×5 205×5 245×4 285×3 310×3 I cut my benching short due to elbow pain. My right elbow is inflamed in sore from benching Friday night. I pushed it harder on intensity and will have to play it by feel on the bench this week.