Wednesday and friday training

Squat kind of Jan 20 2010

Just trying to figure out what I can do with no pain or minimal. We found that I can get to about 2 inches above parallel with no pain so I am going to work at least 75 % of the time at varied heights above parallel for a while until I figure things out, going to go next week and get Xrays

Anyway just worked box squats at various heights up to a measly 455 x 3 and then 405 x 3 x 4 sets

Then some left glute and left leg work

455 just felt heavy after not having squatted in a while which is sad as it was weeks ago I hit 570, But not help crying over split milk. I have a plan now at least and will get to work.

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Friday Jan 22th
Pressing assistance day

Change it up for a day and do DB’s

DB Strict press
20 x 5
40 x 5
50 x 5
70 x 5
80 x 5
90 x 5
100 x 1
110 x Left 5 right 2
100 x 3
90 x 5
80 x 10
70 x 10
50 x 10
right arm is still so much weaker..

Rope Pull downs with gray band
80+ gray band x 5 x 5sets
80+ gray band x 10 x 2 sets

wide grip pull down
80+ gray band x 20 x 5 sets
Triceps, biceps, face pulls & scap work
5 sets

Triceps, biceps and face pulls = 3 sets

OK day nice change of pace for a day