3/6/18 wt 195.2 slept 7.5, napped 40 min.  8/10

Mar-6

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)

 -hinge prep (tall-kneeling banded hip hinge + banded quadruped frog-rocks + banded ""reverse deadlift"" pull-downs)

 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)

+

A. Deficit Sumo Deadlift @31x1 - 4 x 6;  @ # 135  rest as needed (standing on 25# bumpers, use heaviest load from last week across) Felt good. More fluid movement than last week.

B. DB Front Rack RLE Split Squat @31x1 - 4 x 6;  # 35 DB rest as needed (rear foot elevated on 2 x 45# bumpers, use heaviest load from last week across) Better balance than last week

C1. Front-foot Elevated 1/2 Kneeling DB Press - 3 x 6   # 40 DB  ea side; rest as needed (use heaviest load from last week across)

C2. Tall-kneeling Banded PVC Straight-arm Lat Pull-down - 3 x 15; rest as needed (keep biceps pointing UP to engage lats) Blue rogue band

+

Thoracic & Overhead Position

A1. Quadruped Thoracic Extensions - 3 x 8; rest as needed

A2. Bar-hanging Scap Pull-up w/ 4sec ""deadhang"" at bottom of each rep - 3 x 8; rest as needed

B1. Quadruped Thoracic Rotations - 3 x 8 alt reps; rest as needed

B2 Wall slides straight forward and scapular plane (make a Y) - 3 x 6-each; rest as needed

Mod Carb

P 164 g C 182 g  F 54g