F7 GST B DEADLIFT REHAB MODIFICATIONS WEEK 3

Weight: 170 Slowly up cals to put on a little more muscle but keep fat about where it is. 

Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great. 

REHAB WORK

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.  

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high 

Lying DB Overhead Pulses 2x20/7.5 lbs (legs on bench, half foam roller under- very controlled)

SLS (Didn't do today)

SLS/SE5: 5rx5 (mastery) good warm up nowadays

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

90' Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Sumo Deadlift (all DL sets)

225 x 6

325 x 5 felt strong (did 355 @ 4 last time, but ease back up)

325 x 5 no belt. Non dominant grip. Felt w little awkward. Maybe do warm up and first set non dominant. Still stopped at 5. Focus on leg drive 

325 x 5 no belt Good weight. 6 reps last time. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort.

 Conventional DL (skipped today to ease back into regular volume)

315 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. 

315 x 8 really good weight. Great set. Tough last few. Nice grind. 

Keep weight at least another week until both sets are fairly smooth straight through. 

MN (Supersetted w/SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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