I did a little extra glute work which I missed on Sunday and some bench since my elbow was feeling pretty good.
BB Glute bridges
10@135
10@145
10@155
Bench press
Warm-ups (3 chin-ups between warm-ups sets - taking it slow on the chins)
10@45, 5@65, 5@75
Working
10@90 x 3
My elbow still feels good today (maybe 75% healed - there are still many exercises off limits) so I’m pretty happy with that. After a brief upper body reprieve it is back to hammering my legs this week. 75% healed is the danger zone for me and I don’t want to re-injure.
Nikki - There are so many good movements out there. its hard to keep them all in regular rotation in training. TGUs are pretty awesome.
Thursday Training:
Started late after teaching karate.
5 min bike
I decided to try the other brand of DL seeing as I have never done them before.
Sumo DL
5@85
5@105
3@125
5@135
5@155
5@175
I quite liked how these felt - definitely going to keep working these.
BB glute bridges (10 push-ups between sets)
10@145
10@155
8@165
RDL
8@135 x 8
Stretching and band traction.
I’m so happy it is Friday. Work has been insane this week. From broken computers to just flat out being busy I’ve been running around non-stop. It’s been a good challenge anyway, but I’m looking forward to my little weekend break!
Thanks for putting up the TGU vid. OK, I had seen those before but didn’t recall the name.
I also really like the Hex for my DLs. Something about the neutral grip that seems easier for me.
I’ve been all over the BB glute bridges myself. But I’m using a 60 lb BB. Dang I’ve got to get on my game! I think I’d have a tough time manhandling the weights you use. I might get myself trapped!
Veggie - I’m just throwing those push-ups and TGUs in there to get a little extra movement in my training. Since I am a little limited in what I can do right now it serves to keep things a little more interesting.
PP - I like to throw the trap bar DL in on my squat days because I feel it hits my quads more than my hammies. I did have to adjust to the instability when locking out though.
I think you’d be surprised at the weights you can move with the glute bridge. What about setting up with some risers or somthing to raise the BB up if you feel it is going to squish you?
Saturday training
5 rounds no rest between rounds
45lb plank plate pull - 3 sets each arm (figured one set is about 7 pulls)
Front squat - 10@65
Dripping sweat on my notebook - good stuff!
Front squats
5@95
3@105
3@115
Trap Bar DL touch and go
5@145 (total 4 sets)
SS w\ TGU 5@20lbs (total 10 each side)
I had my camera out tonight, so I will post a couple of vids here too.
Alexus - Thanks! I really like to try and train my push-ups as explosively as possible.
Nikki - About 2 rounds in of the plate pulls/squats I started thinking “Why did I choose do do five rounds? I should have stuck to three?” I had to tell myself to suck it up and finish all five.
I don’t know how prolific I’ll be in SAMA, but it was fun to post a pic!
MiM - Haha yeah, I guess that’s what happens when my bf is not around to keep me occupied! It also inspired me to make a little trip to Victoria’s Secret. Sunday was fun to say the least!
