Squat

Warm Up:
Quadruped Glute Raise over bench: 2×5 w/5sec hold
Glute Bridge: 10 w/2 second hold
Single Leg Glute Bridge: 10 w/1 second hold
Hip Mobility

Core:
Squat: 3@341.7/155, 363.8/165, 385.8/175, 407.9/185, 429.9/195
belt on: 3@451.9/205, 474/215
Ring Ab Fallouts: 2×10

Good workout, the squats felt good, 77.2/35 more than I’ve had on my back.

Deadlift

Warm Up:
Glute Activation
Hip Mobility

Core:
Sumo Deadlift(full stop between reps): 5@330.7/150, 363.8/165, 385.8/175, 407.9/185
Hypers: 3×20
Ring Abs: 3×12

Well I’m still making progress, 15kg since last week, but I had a little bit of pain in my left glute on the set of 185.

Box Squat

Warm Up:
Quadruped Glute Raise over bench: 2×5 w/5sec hold
Glute Bridge: 10 w/2sec hold
Single Leg Glute Bridge: 10 w/1sec hold
Hip Mobility

Core:
Cambered Bar Box Squat w/bands(88.2/40): 3@275/124.7, 295/133.8, 315/142.9, 335/152
Hip Thrusts: 10@88.2/40, 154.3/70, 176.4/80, 12@187.4/85
Single Leg DL: 3×8@52.9/24

Good workout, my glutes/hips should be dead tomorrow as they are already!

Squat

Warm Up:
Quadruped Glute Raise over bench: 2×5 w/5sec hold
Glute Bridge: 10 w/2sec hold
Single Leg Glute Bridge: 8 w/1sec hold
Hip Mobility

Core:
Squat: 5@345/156.5, 365/165.6, 380/172.4, 395/179.2
Pfister Hypers: 3×14
Plank: 3 x 1 minute

Well my 20kg/week progression worked again, maybe I can keep it up for another week.
I benched light yesterday and did some triceps and biceps. Shoulder is still super sore.

Deadlift

Warm Up:
Quadruped Glute Activation/Isolation: 2×5 w/5sec hold
Glute Bridge: 10 w/2second hold
Single Leg Glute Bridge: 8 w/1 second hold
High Knee Walks
Walking Lunges
Hip Mobilty

Core:
Sumo Deadlift: 5@308.6/140, 330.7/150, 352.7/160, 363.8/165, 374.8/170
Lactic Acid Squats: 5@220.5/100, 242.5/110, 253.5/115
Ring Abs: 3×10

Good workout, deadlifts are coming and everything was painfree today.

Bench

Warm Up:
External Rotation
Behind the head pull apart
Pull Apart
Inverted Rows
Front Raise

Core:
Bench 1Board: 5@209.4/95, 231.5/105, 253.5/115
2Board: 5@275.6/125, 286.6/130
3Board: 5@297.6/135, 308.6/140
JM Press: 10@99.2/45, 110.2/50, 121.3/55
Biceps

Lots of pain benching again, but I’m going to do my best to push through it.

Box Squat

Warm Up:
Quadruped Glute Raise on bench: 2×5/leg w/5second hold
Glute Bridge: 2×12 w/2second hold
Single Leg Glute Bridge: 12/leg w/1second hold
Hip Mobility

Core:
Box Squat: 3@264.6/120, 286.6/130, 308.6/140, $145%, 3×3@330.7/150
Polish Pulls: 4×7@220.5/100
Farmers Walk: 45lb plates: 5 laps, 6 laps, 10.5 laps

Good workout, pain free squats again. Next week I think I’ll add bands to this workout.

Squat

Warm Up:
Lots of glute activation/isolation

Core:
Squat: 5@220.5/100, 242.5/110, 264.6/120, 286.6/130, 308.6/140, 330.7/150, 352.7/160
Hypers: 10@95/43.1, 2×8@115/52.2, 20 reps after the last set
Ring Abs: 3×12

Well that’s the most I’ve squatted since I really hurt my back. Felt good, no pain but I didn’t want to push too hard all at once. I’ll slowly be increasing this weight and somehow be ready for nationals :).

Recent Updates

Not much to report, still doing a ton of glute work, I was able to squat 295lbsx5 pain free yesterday. I think I’ve figured out my right shoulder or at least one of the problems haha. My caracobrachialis is deathly tender so I’ve been working on it the last couple days and it seems to be responding. If all goes well maybe I’ll be benching in a week.