Gym today. Felt strong today. Had the weekend off, which I feel let me hit the gym hard today and started with squats. Was able to really push myself with the squats, but unfortunately couldn't go as hard as previously on the dead lifts. Got a lot done in a quiet gym so overall a good session!
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (3 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
Back Squats (5 @ 90 kg, 4 @ 100kg, 3 @ 110kg, 2 @ 120kg, 1 @ 130kg, 1 @ 140kg, 1 @ 150kg) *increase*
3 * 5 Hang Clean to Front Squats (30.5 kg *increase*)
Dead lifts (5 @ 68kg, 4 @ 78 kg, 3 @ 88kg, 2 @ 98kg)
{3 * 8 Frog Squat Jumps (20 kg)
3 * 8 Dumbell Single Leg Deadlifts (12.5kg) - per leg}
3 * Max Wide arm Pull ups (7, 6, 6)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
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