Warm Up:
Quadruped Glute Raise over bench: 2×5 w/5sec hold
Glute Bridge: 10 w/2 second hold
Single Leg Glute Bridge: 10 w/1 second hold
Hip Mobility
Core:
Squat: 3@341.7/155, 363.8/165, 385.8/175, 407.9/185, 429.9/195
belt on: 3@451.9/205, 474/215
Ring Ab Fallouts: 2×10
Good workout, the squats felt good, 77.2/35 more than I’ve had on my back.
Warm Up:
Glute Activation
Hip Mobility
Core:
Sumo Deadlift(full stop between reps): 5@330.7/150, 363.8/165, 385.8/175, 407.9/185
Hypers: 3×20
Ring Abs: 3×12
Well I’m still making progress, 15kg since last week, but I had a little bit of pain in my left glute on the set of 185.
Warm Up:
Quadruped Glute Raise over bench: 2×5 w/5sec hold
Glute Bridge: 10 w/2sec hold
Single Leg Glute Bridge: 10 w/1sec hold
Hip Mobility
Core:
Cambered Bar Box Squat w/bands(88.2/40): 3@275/124.7, 295/133.8, 315/142.9, 335/152
Hip Thrusts: 10@88.2/40, 154.3/70, 176.4/80, 12@187.4/85
Single Leg DL: 3×8@52.9/24
Good workout, my glutes/hips should be dead tomorrow as they are already!
Warm Up:
Quadruped Glute Raise over bench: 2×5 w/5sec hold
Glute Bridge: 10 w/2sec hold
Single Leg Glute Bridge: 8 w/1sec hold
Hip Mobility
Core:
Squat: 5@345/156.5, 365/165.6, 380/172.4, 395/179.2
Pfister Hypers: 3×14
Plank: 3 x 1 minute
Well my 20kg/week progression worked again, maybe I can keep it up for another week.
I benched light yesterday and did some triceps and biceps. Shoulder is still super sore.
Warm Up:
Quadruped Glute Activation/Isolation: 2×5 w/5sec hold
Glute Bridge: 10 w/2second hold
Single Leg Glute Bridge: 8 w/1 second hold
High Knee Walks
Walking Lunges
Hip Mobilty
Core:
Sumo Deadlift: 5@308.6/140, 330.7/150, 352.7/160, 363.8/165, 374.8/170
Lactic Acid Squats: 5@220.5/100, 242.5/110, 253.5/115
Ring Abs: 3×10
Good workout, deadlifts are coming and everything was painfree today.