two things… ugh wife talked me into getting a Flu shot a few days ago. Yes I know your not suppose to get sick from it. BUT for some strange reason I always end up feeling worn down a few days after.
The other I decided to go ahead and dub squatting with my Buffalo Bar as a ME movement. Since it is slightly different than using a standard bar for myself.
Max Effort Lower:
Buffalo Bar Squat: Worked up to a top set of 500 ( actually wore a belt on that set.) backed off down to 70% of top set and did 2 x 8 @ 350
Good mornings: 3 x 5 @ 245 Hip Belt Squats: 3 x 10 @ SW Standing band crunches: 5 x 20 Band leg abductions : 3 x 20
Foam roller Bench: worked up to a easy 405 for a single. Tried 455 and got stapled, back down to 405 x 1 dropped down again to 3x5@ 325
Buffalo Bar Bench: 3 x 5-8@265 JM press: 3 x 8-10 @SW… Went light since I really haven’t done this movement to any extent. Bench rows: allot External rotator cuff work:
Instead of using a Board Press as a ME movement for Bench I decided to used a foam roller to press off of. I would say its equal of a 2 board but that is not the case. Since I allow the the bar to sink into the roller the actual ROM ends up slightly different based on how heavy the bar weight is. As I stated above I got stapled with the 455 which was due to lack of intestinal fortitude on my part since I found that I was feeling intimidated by the weight for some reason or basically a case of…
Well at least I have almost all the base training numbers set to work from on the ME rotation. I have decided to limit the number of moments to only 3 from upper and lower and keeping it basic and simple.Changing out the band assistant Deads for a different variation.
Moving Damn slow this afternoon, decided to put ego on the shelf and dropped down 20% of my pre planned working percentage so I could actually get some bar speed. Hips were feeling fatigued and my left hip flexor was a little cranky.
Kettle swings: 3 x 15 @ SW Bench sit ups against bands: 5 x 10 Band leg abductions: 3 x 20
Hmm…might have to play around with my speed work %
Decided to alternated between the Dynamic and Repeated Effort method on Bench.
Bench: 3 x 8 @ 265 Seated BTNP Press: 3 x 10 @ SW (light)… For clarification when I mean seated, I am not sitting with any upper back support since I now feel that in my case it binds my scapula up slightly leading to issues.Also I am only bring the bar to the base of my skull.
Band Push Downs: 100 total reps Band Pull downs: 5 x 10 Shoulder pre hab :
