Decided to cut out one leg hamstring ex until my inner ham knee attachments feel a lot better
wd2
+
SS403a:
smith 1 leg squat to step w/ other leg extended (8 risers) x 5/5
ball pikes x 10
x3 rest 1:30
--
BB dL +#25 each x 8
band abd/p w/ sb #20 black/lite green x 12
x3 rest 1:30
--
static lunge/calf raise #17.5s x 8/8
pendulum swing #30 x 12
x3 rest 1:30
--
cable hip thrusts #15 (^?n) x 12
step touch squat (6 risers)/#wV leg lift x 6/6 #45 on BB
x3 rest 1:30
+
JR20 5/25/x40
G1
L: 8.8,9,10b,10d proj COMPLETED!! Fiiiinally!! Woo, 10d? (1t),
TR: 11d
--
5rft2
Bump f/L raises to 7/7
wd2
+
ss403b:
sBB hack squat #45/wV x 10
dB hydrant/kick #4/blue x 6/6
x3 rest 1:30
--
side lunge slide #26 x 8/8
dbl ham curl mach #25 x 8
x3 rest 1:30
--
ball glute press #40 x 8
elev pistol x 6/6
x3 rest 1:30
--
dip st. v-abs x 10
jefferson curl #18 x 10
x3 rest 1:30
+
jr20 10/45x22
*i'm still not convinced stacking is the best idea. it seems to be taking me a lot longer to recover even though i have three whole rest days now. >_<
Went snowboarding yesterday but am doing a half week or DELOAD this week due to feeling like complete and utter shit potatoes.
wd2
+
SS403a:
smith 1 leg squat to step w/ other leg extended (8 risers) x 5/5
pigeon slides x 8/8
x3 rest 1:30
--
BB dL +#25 each x 8
band abd/p w/ sb #20 black/lite green x 12
x3 rest 1:30
--
1 leg good mornings #20 x 8/8
pendulum swing #30 x 12
x3 rest 1:30
--
static lunge to calf raise #17.5s x 8/8
step touch squat (6 risers)/#12 leg lift x 6/6 #45 on BB
x3 rest 1:30
+
JR20 10/30x30
*possibly taking out all one leg ham exercises for the next 12 weeks.
