Two weeks ago I finished 4 weeks of a program based on Bret Contreras’ work. For the last two weeks I modified it to a few different moves and increased weight in some lifts. Below are the changes from where I ended November 8th and where I am as of today, the 22nd. Slowly trying to reach my pre-car accident numbers. Little turtle. Coming right along. xo.

Height 4’11” Weight 106lbs

Back Squat: 3×5 120lbs to 1×1 145lbs.

Weighted Chin-ups: 3×5 10lbs. Swithed to Pull-ups 3×5 with 15lbs.

Deadlifts: 3×5 155lbs to 1×1 200lbs.

Dumbbell Rows: 3×12 & 3×8 15lbs to 35lbs. Changed to renegade rows at 3×6 35lbs.

Hip Thrusts: 3×10 & 3×5 135lbs to 235lbs. Changed to 3 times per week and didn’t test.

Military Press/Push Press: 3×8 & 3X5: 50-65lbs varying. Now at 75lbs Push Press.

Chin-ups: 3x AMRAP: 9 reps. Switched to Pull-ups: 3X10.

Bench Press: 3×8 & 3×5 at 85lbs to 1×1 100lbs.

Dumbbell Bench Press: 3×10 15lbs to 30lbs. Didn’t test.