Tried a bunch of different exercises this deload. Also finished school for the semester this week, so I believe this deload was well warranted. I'm going to be doing the paused front squats instead of normal ones because I like how they feel. My last exercise on deadlift day will probably be some type of hip extension movement, probably back raises. Will be doing bad girl work for 3 sets of 20 everyday I'm at the gym as well, and do my daily core/glute workout for the 6 weeks to see if there's any improvement.
Going to be starting at a 325 TM for bench, 315 for deadlift triples, 195 OHP TM, and 275 for the 5x5 on squats and go from there. I really think if I address my core and glute issues my lower body will be the strongest it's ever been.
Monday: bench: warmup to 245x5 275x3 315x1
+ Barbell row: 3x245x3
Incline DB bench; 2x70x10
+Upright rope row: 2x65x10
Incline curl(10-15-20 lb) + rope overhead extension(30-35-40 lb): 50-40-30 reps.
Tuesday: deadlift: warmup to 5x275x3
Paused front squat: 2x135x8
15 Ab wheel reps from knees.
Thursday; clean and press: 135x5 165x3 185x1
+ Pullups 3x10
Dips: 2x20
+ Kirk shrugs: 2x185x10
Hammer curl(10 15 20) + rope pushdowns(30 35 40): 50 40 30 reps.
Friday: bad girl machine 3x130x20 slow
Squats: warmup to 3x225x5
Good morning: 2x65x10
Weighted hyperextension: 2x135x8
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