Friday: paused bench: 135x10 185x8 225x6 255x3 275x3 295x3 265x6
Tempo squat: warmup to 5x225x5
Front squat: 3x135x8
Chest supported bb row: 3x135x10
Bird dog row: 3x15x10 each side
Notes: first day with the rack. Pretty decent workout. Gonna include a lot more stability work to help my twisting/high hip
Monday: single leg rdl + copenhagen adductor + plate squat: 3x50x10
Db incline bench slow: warmup to 4x75x10
Adducted SLRDL: 2x8 each
Db chest supported row: 3x55x12
Palloff press to squat: 2x5 each side
Notes: Ended up getting told that someone I taught on Thursday was in close contact with someone who has COVID. Don't think anything is wrong with me, but didnt want to go over grandpas. Went downstairs and made the most out of what I could.
Wednesday: 50 pullups, 100 diamond pushups, 100 reps of bis/tris, 100 upright row, 50x50 + 25x50 swings, calves, adductors, split squats, slRDL
Notes: still not allowed over grandpas even tho its been basically a week. Hopefully by Friday I can go, otherwise I may as well quarantine myself.
Friday: paused bench: 135x10 185x8 225x5 245x5 265x8 245x8 225x9
Tempo squat: warmup to 5x225x5 (warmup includes ab work.. copenhagen adductor + pallof squat)
Rdl: warm up to 3x135x8
Barbell row: 3x135x8
Notes: this was a solid session. A lot less twisting/leaning in the squat, although there was definitely some as I fatigued. Solid session.
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