F7 GST B SQUAT

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week.  

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 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

Scapular push-ups 1x15

Cable Complexes 20 per direction/15 lb 

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

x10 Hip articulations between a sets

Barbell Squat 

135 x 8 ATG

225 x 6 ATG felt super light today. 

285 x 6 ATG nice! felt awesome today. Great depth and perfect form. Belted. Haven't done this weight in over a month.  Felt really strong. Go six one or two more weeks then up to 295. 

235 x 10 no belt. ATG. Perfect set. Felt very strong. Great form, the last two a bit tough but easier than previous weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!   

235 x 10 no belt. ATG. Wow! Nice work! Great weight. Mentally tough towards end, but once I committed, the strength is there. One more week at 10 reps and bump weight to 245. 

Great sets. 

MN (Supersetted with 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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