Warmup stuff:
Thoracic spine stretch. I made this stretch up, it might have a real name. Like a kowtow. Basically the same position, forehead on ground, bring the butt off the heels, press the spine to the ground. Arms forward some of the time, head only some of the time.
Some light DB presses. Yellow band pullaparts.
Windmills with toe-touch: 45# x 5 (per side)
Flared KB Rows: 40# x 16 (per side) - thumb to nipple
Palm-forward Alternating DB Press: 20# x 12
Wide-grip Thick-bar Curls: 70# x 3; 60# x 5 - elbows at hips, arms out maybe 30 degrees
Jefferson Squat: 230# x 10 (5 each side) - somewhat more upright
Backwards BB Raise: 31# x 8
3 Squat Variations: 40# x 30; 14,7,5,5; 30 (91 reps)
Forward Bend: 78# x 12 - 6 DOH, 6 strapped
Shrugs: 72.5# x 24 - strapped
Dead hang: 20 seconds? 30 seconds?
Straight-leg Situps: 31# x 7
Pullovers: 31# x 17
H2H Swings: 40# x 14
Notes:
- Overall this felt really good. Swings felt like a nice close to it all. Tying it off with a bow.
- Everything is going up. A few exercises are now more difficult variations, and even though the weight dropped for those, it’s still “going up”.
- Warmup was sufficient for the windmills
- Changed some exercise order, which made this all work together again
- Still taking too-long breaks between all the squat types, which drives the total session time up
- I dropped the zottmans, but am working in more grip work with the forward bends, H2H swings and hangs
- Wider grip on the axle curls is better for my wrist pain (which still hurts)
- Made sure to lock out all of the forward bends, based on yesterday’s axle observations
- Pullovers immediately after ab work may not be quite right; felt some straining in my abs
- Straight-leg situps are easier on the abs, but harder overall right now compared to bent knee
- I have a bunch of l-leucine from long ago, so I’m slowly using it up.