3 Rounds:
DB Row
70x3x10
-with-
PJR Pullover
50x15
-with-
Leaning Band + KB Lateral
18x15, 20, 20
So, that leaning squat stretch is clearly helping my back, but my hip does not like the deep position. There’s always a catch! I’m not going to be able to do it. Hopefully I’ve gotten the back loosened up enough to where I can now work out the rest with general movement.
Workout was soso. I was tired, hip was bothering me. Back was ok, but there.
I think I may be a little heavy on the worksets, especially since I’m still cutting. Prob need to cut it back 5-10lbs and get more reps.
That giant set really didnt jive well, and I shouldnt have done db rows with the back still not quite there yet.
Just not the best workout etc. It happens.
I need to set my workout plan back up. Kind of just been winging it.
Woke 182.4, had a filling dinner last night and a carb drink (size on) with workout. Filled me up.
Back and hip feeling great this morning, which is interesting. My body likes to screw with my emotions.
So I jumped on this whole Paul Carter low volume high intensity kick that’s spreading throughout tnation. Not the best idea for me nearing the peak of my cut.
I was starting to mentally think ‘rep PRs’ and push weight. Totally wrong for me current goal.
So…
I’m reverting back to slow eccentrics and more reps with my giant sets. That means less weight. I’m good with that. Smartly designed giant sets. Not stupid ones like yesterday
Cant lose sight of current priorities:
Get 100% healthy
175-179.9 pounds July 1
Be 100% healthy returning from Hawaii ready to attack weights in a small surplus (probably going to run Nuckols A2S 2.0 program).
I dont see how that gets the lumbopelvic stretch that the forward deep squat creates. It’s a straight back movement. You need that forward position to create the stretch. Perhaps the band distraction helps? I’ll give it a shot though, thanks!
Back feeling good, prob 90%. Going to build back some strength with light progressing RDLs. Have a PT apt tomorrow, but may cancel bc I think I got this licked, finally.
Going to put a plan together for the next 6 weeks which will lead me up to our Hawaii vacation.
Had my 6 year old son doing these with me yesterday, I told him it was important training for his gymnastics. He got to set the time on the Iphone and we did it together. He started with 20 secs but said that was too easy, then he went 40 secs and still said it was too easy, then went 60 and wanted more. Last one he did 90 secs and he didnt move a muscle, I was straining to keep up at the end and he looked like he was asleep…little bugger !!
Hopefully he will stick to gymnastics and that will lead into other strength training when he gets older … not that i’m projecting myself on him or anything …lol
I meant that you’re in maintenance in terms of training. Priority #1 is cutting fat. You don’t have to train as if you’re trying to improve performance or add size right now. You just need to stimulate your muscles enough to keep them.
Going to toggle back to full body 3x per week with undulating rep schemes for the next 6 weeks. Read that training after 40 article which had a link to a Staley article about full body. I use to love full body.
WO 1: 3x12
Axle OHP
Lunge
Band + Weight Bent Lateral
Axle Curl
WO 2: 5x8
Front Squat
Flat DB Bench Press
Pullup
DB SLDL
WO 3: 4x10
TBDL
Feet Elevated Banded Ring Pushup
Chest Supported DB Row
Band + Weight Lateral
This is not complete. Will start with baby weights to get acclimated and allow for further recovery from my niggles.
Axle OHP
75x3x12
-with-
Lunge
44x3x12
-with-
Orange Band + Weight Bent Lateral
15x12, 20x2x12
-with-
Axle Curl
55x3x12
20 min Inc Treadmill Walk
Saw my Sports PT guy today. He’s awesome. He diagnosed the problem like a methodical scientist. Anyways, I’ve got a pissed nerve or muscle. He spent about 20 minutes beating me up, and I walked out feeling great Haha. I’ll floss the back with a few moves including lots of McKenzie pressups. He said I’ll be back to 100% within 2 weeks if I stay diligent and dont go stupid. That’s always a risk haha.
Good intro workout. Didnt feel like straining as I was just off PT and 5 hours of driving plus sitting in meetings for 3 other hours. The workout was perfect. Looking forward to some weeks of full body. That final set will be AMRAPs from time to time.
Thanks! Still a work in progress but getting better day by day.
Woke 179.7. Two days in a row in 170s, which completes a milestone. Also, I always post my week low # Saturday morning, so I fully expect to see 178.x or 177.x tomorrow. Will get a nice long incline treadmill walk in tonight. Tight diet today too.
I can already tell I’m going to love this full body training.
