Finally getting back under the bar after nearly a month off of squats. Nothing crazy today – just easing into it with some paused atg squats. I stopped at 5 reps with 405 since that is about when I felt I had to start trying, and I did not really want to push my knee too much. Switched things up with shrugs and did static holds at the top of each rep for 5+ seconds – pretty brutal on the traps.
Paused ATG Squats(each rep paused 2-3s.):
135x10x1
225x10x1
315x10x1
405x5x1
Seated Leg Extensions:
150x20x1
150x20x1
150x20x1
150x20x1
150x20x1
Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1
Single-arm DB Preacher Curl:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1
Flat DB Flye:
60x12x1
60x12x1
60x12x1
Pec Flye Machine:
120x12x1
120x12x1
120x12x1
100x15x1
Shrugs with Static Hold (each rep held at top for 5+ sec):
225x5x1
315x5x1
405x5x1
315x5x1
315x5x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes