back to trying to keep a journal..
been back training since oct..after about a year layoff..
last 2 workouts..this is a modified shieko program..i pinched my pec benching a week ago so the benching is at a minimum right now but im working around it.
flat bench.135 5x5
standing military strict. 95x12-115x12
squats..no belt oly stance.
2852 sets of 3
325 5 sets of 3
-----------this is where the shieko program would have stopped me,but i increased the volume
neutral grip rows,,4plates 2 sets of 10
cheat curls..2 sets of 10 w 115
underhand pullups..3 sets of 5
deads off 100lb plate..no belt
405 3 sets of 3
add belt-still off 100lb plate
take off belt
jump stretch platform + green mini's doubles (220@lockout about)
405+ bands + 85lbs of chainx1...PR.this was close to 7 or a little over 7 at the top.
225 for 3 sets of 5 narrow stence deep..
ill probably do a little bit of bench and upper stuff tomorrow.see how the old pec is feeling.