Warmups
2board: warmups, 180x3, 182.5x3x2
Box squat: BWx20x3
Pulldowns: 50x12x4
Single arm pushdowns: 10x20x3
Forearm curl: 20x12, 40x12, 50x12, 55x12, 57.5x12, 60x12
Reverse curls: 20x12x3
Adductor squeeze: 1min x3
Leg curls: 10x20, 20x20x3
Side lunge to bench: 12x2
Copenhagen leg: 10x3
Notes
Everything moved. Its the side lunge that feels it. SO thats the focus of recovery. Strengthen the sidewards movement until its bullet proof.
Writing this the next day, and almost full range is there with only modest pain. Will squat tomorrow light weight full range. Plus the adductor work. Will be ready.
Writing this the next day, and almost full range is there with only modest pain. Will squat tomorrow light weight full range. Plus the adductor work. Will be ready.
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