M96C13T3 Eric Troy's Recovery Protocol with Anderson Squats & Weighted Pullups

22 Aug 2017 M96C13T3  

SQUAT Day

Anderson Back Squats were challenging because this is the first time I am doing work sets without knee wraps and with the increased height and the instability that comes with that; I just kept feeling like my footing was off or something. I am going to repeat this same weight same height next week and I have a feeling it will be a lot easier. Eric Troy’s Recovery Protocol (it is a fancy name I invented) for my injury is going to have me progress by increasing depth as I get comfortable with the weight. If I can’t improve depth I will add weight. Either way next week is going to be some form of progression.

Weighted Pull-ups:

25 kgs x (2 + 2 + 1) reps x 2 Cluster Sets

Pull-ups:

BW x 5 x 4 sets

Back Volume = 383 reps

Anderson Back Squats @ 11^th Pin:

125 x 6 x 4 @ 70%

Hammer Curls:

20 x 5 x 2

10 x 10 x 2

5 x 15 x 2

Rope Pull-ups:

BW x 5 x 2

Fat Gripz:

95 x 2 seconds PR

92,5 x 2

90 x 4

85 x 4 x 2

75 x 10

V = 26s