Monday morning - Back Squat 205 x 20, Incline DB

bike warmup - 4 min

Back squat

bar x 5

135 x 5,5

205 x 20 

This was rough.

DB Incline bench

25 x 8

70 x 5,5,5

Thursday morning - Back Squat 185 x 20

Bike warmup

4 min

Back Squat

bar x 10

135 x 5,4

185 x 20

DB Pullovers

100 x 10,10

Glute bridge

95 x 10,10,10

Wednesday morning - PT, karate

PT exercises in the morning, karate class in the evening with several core exercises

Morning
Static side planks -10 lbs x 20s x 3
+Stretches

Tuesday (morning and afternoon)- Incline press, BSQ, etc

Morning

Incline DB Press
20 x 9
40 x 10
70 x 3x5
50 x 8

Back Squat
165 x 20
This wrecked me, haha.

Rear Delt flies
15 x 10
20 x 2x10

+foam roll

------------------------------------------------------------------------------
Afternoon

Pullups
BW x 10,10
25 x 5
60 x 5,5,5

Cable rows
100 x 10
140 x 3x8

Sunday - Back Squat 145 x 2x20, Pullups 50lbs, etc

Back squat
bar x 10
145 x 20,20

Aggravated my left spinal erector on this one - I need to make sure I'm staying tight in the bottom and might have to cut depth to just below parallel until my mobility comes back. Bounce less. Going to cut to one set.

Pullups
BW x 5,6,7
25 x 5
50 x 5,5,5

BB Bench
bar x 8
135 x 5
85 x 5,5
Triceps still really sore from pullovers Friday.

+some side and round kicks on heavy back
+stretches

Saturday - PT only

Dynamic planks
20,20

Alt raises from knees
10p,10p

Bicycles with hands
10p,10p

Side plank static max attempt (till form breakdown)
Right = 71s
Left = 80s

Left was much easier throughout, as well.

Friday - Back squat 125x2x20, other

Getting higher up in the weight with the widowmakers. In a few sessions I doubt I'll be able to hit two solid sets as it gets heavier. Still light right now.

Rear flies
15 x 10

Pullovers (DB)
40 x 8
75 x 10
100 x 10,10

Back Squat
125 x 20,20
I need to make sure my form is on point or the high reps mean nothing. Especially core tightness.

+foam roll

Thursday - PT only

Static side planks

60s x 2

Prone plank with clocks

20 pair

Dynamic side planks

10 lbs x 20,20

One leg bridge

15 ea

+stretches

Wednesday - DB Bench 95x5, other

Warmup on incline treadmill - 5min

DB Bench
30 x 10
60 x 8
85 x 5
95 x 5,5

Rear delt flies
20 x 2x10

Chest fly holds
10 x 30s,30s

KB suitcase carry
50 x 1 length each side

Tuesday - Back squat work, etc

Back squat
-having some problems with flexibility so cut the depth to just below parallel until it improved with warmup
bar x 20
105 x 20,20
Focusing on staying tight in core.

DB Incline
30 x 8
70 x 5 - too heavy, wanted more reps
60 x 5,5

Rear delt +curl superset
20 x 10+10,10+10

Dynamic side plank x 20

Monday- PT only

Side plank
60 x 2
dynamic 30 x 1

Clocks
10p,10p

Bicycles with hand
20 x 2

One leg bridge
12,12

Saturday - PT only

Side plank
60s x 2
dynamic x 20x2

Prone plank 60,40 with clocks

Bicycles 15 x 2
Bridge 10x 2

Friday morning - Back squat work, etc

Back Squat
bar x 20
85 x 20,20
finally getting to the point where it is almost getting a little bit difficult to do 20 reps.

Dips
BW x 10
60 x 3x8

Incline flies
20 x 10,10
10 x 20s hold

Thursday - PT only

Side planks
60s x 2

Clocks
2x10pair

Single Leg Bridge
2 x10ea

Tuesday (morning and afternoon)

Morning
Incline treadmill 20 min @ 10%

Single leg bridge - 12,12

Bicycles - 20,20

Dynamic side planks - 15,15
-----------------------------------------------------------------------------

Afternoon
Back Squat
45 x 20
65 x 20,20,20

Pullups
BW x 10
25 x 5
50 x 5,5,5,5

Loaded carry
40 x 4

Rear Delt  -20 x 3x10

Monday - Back squat work, etc

Back squat
bar x 20
65 x 20,20

Dips
BW x 10
25 x 10
50 x 10,10,8

Loaded carry
35 x 3

Sunday - PT only

Side plank (static)

1 min x 2

Side plank dynamic

Right -18,16

Left 17,15

Prone clocks

10 pair, 

static 20s

Alt Raises

15 pair

One leg bridge

8+10sec hold x 2

Friday - Back squat work, DB Bench, etc

Back Squat
bar x 20,20
55 x 20,20

Rear delt flies
20 x 3x10

DB bench
40 x 10
80 x 8,10,10

Lat pulldown
90 x 10
130 x 10,10,10

KB walks
-20 x 4 lengths (hallway)

Thursday - PT exercises

New PT exercises today.

One leg bridge
10,10

Dynamic side planks
10+15s, 60x2 static

Heel lift
10 pairs

Alt raises
15 pairs

Wednesday - first day squatting (the bar)

Back Squat
bar x 2x20

DB Incline
35 x 8
55 x 10
65 x 2x8

Machine row
warmup x 10
170 x 10,11+3+4(RP)

Tricep pushdown
130 x 10,10,15+2+2

+PT exercises
side planks, alt raises, one leg bridges

Tuesday - cardio

Cardio for the first time in a long time.

Incline walk
15% x 3mph - 20 minutes (1 mile)

some rows

Monday morning - getting back

Pullovers
65 x 10,10
90 x 3x10

Cable Cross
60 x 10,10,10

Leg Ext/Curl Superset
210x10/130x10
230 x 2x10/150x10

Elliptical @ 7 x 15min

PT execises @ night

Sunday - first day back

Cable row
70 x 12
120 x 3x10

Leg Ext
150 x 10
200 x 10
230 x 10
245 x 3x10

Leg Curl
110 x 3x8

Pullups
BW x 10,10

Bench
135 x 5p
185 x 4x5p

Rear Delt
10 x 10

Pullups
35 x 5,5,9,5

Side planks

Saturday - QL testing and new exercises

https://www.youtube.com/watch?v=j79Yvg8WRGI

Trying these out. Mostly plank and weighted carry variations (light).

Test 1
Side plank test for time
Right side, got very shaky around 40 seconds, held till around 50 and form broke down.
Left side, very limited shaking even past 50 seconds, stopped. Clear disparity.

Tested plank roll
Side plank holds
side plank from knee (raise)

Loaded carry (1 side)
Rack position (1 side)
Overhead (1 side)

Keep shoulders, hips straight.