what I also learned from that squat session is i tore my meniscus a little more and strained my hamstring. went to the doc and found out i have a DVT blood clot from my groin to my ankle... oh well, here is some training updates:
friday -
Shannon
wide chinups 20
underhand pullups 60
neutral pull ups 20
one arm DB rows 3x10 each arm
glutes
Saturday
Shannons bench
3x10xbar
2x10x95
2x10x135
2x10x165
2x10x185
2x10x210
2x10x225
10x245
5x245
2x10x245
glute work
TUESDAY - shannon
squat
3x10xbar
2x10x135
2x10x185
2x10x225
narrow stance squat machine
4x10x100
leg ext/curs
4x15
dirty girls3x10
glutes
wednesday - we both trained this day
rotator therapy 3x15x2.5
DB press
nash / shannon
3x15x50
2x15x70 / 2x10x70
2x12x90 / 2x10x90
2x10x110 / 2x8x110
BB incline
10x95
3x10x135
glutes
Thursday - we both took off manly due to my leg killing me. also, it was a back day and shannons strength is her back so taking a day off from it won't hurt her any. we both plan to BB bench heavy monday, single's, doubles and triples.
i plan on being able to squat at the begining of August and still plan to compete in sept.