Slow.
Squats:
wu: 135x5, 225x5, 315x5,
5s: 335x5, 355x5, 375x5 (this was kind of ugly, the last two reps - going to 3s), 3s: 395x3 (fatigue setting in-hard),
415x2 - 3rd rep was iffy, so I racked it at 2.
Not real happy with this. However, it'll take some time to get back. 2-3 minutes rest between heavier sets.
Shrug bar circuit
1. SB bent over rows
2. SB scap. rows
3. SB high row
Used 2 45s for the load. Did 10-15 reps each move. 3 circuits. 1-2 minutes rest.
Why? Call it prep work. Lost a bit of lean muscle in the back during the detraining, and I am experimenting with different movements to get it back.
1 handed KB swings:
32kgx5/5, x10/10 - this had me seriously winded
Kb windmills:
8kgx5/5, 12kgx5/5, 16kgx5/5 - windmills make my shoulders and hips feel happy
ghr situps: 6, 6, 6 - once again, might have to send this one back. I don't like the way this GHR feels
TKEs. Green band, 2 sets of 20
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