I did all the same exercises that I have been doing but I changed the order. I basically did the whole list backwards. It actually made a big difference. Doing TKEs before fire hydrants, made the exercise a lot more effective. I definitely feel the changes in my squatting form from day to day. I have a lot less weight being transfer on to the right leg. This is a big plus because my right adductors are thicker than the left.
I also added in arm haulers, prone scorpions, mountain climbers and walking side lunges which are awesome.
DB Walking Calf Raises ss DB Standing Calf Raises
45x50 Yards / 45x10
45x50 Yards / 45x8
Siffie Lunges
BWx25 Yards
BWx25 Yards
Farmers Walk (I dropped em twice. I suck)
45x100 Yards
Got the ole gluteus maximus working today which was a nice change. I could feel the cleans in both hips for the snap. Before I left I did some pointless rotator cuff stuff and some foam rolling.
A1. Rock Reach Roll Lift 2x5
A2. Seated Elbow Supported Cubans 15x10 10x10 3-2 second pauses in each rep
A3. L-Lateral Raise 15x10x2 2 second pause on each rep peak
B1. YTWL 2x10 1 second pause on each portion
B2. Seated Rows to the neck 40x10x2
A1. Rock Reach Roll Lift 2x5
A2. Seated Elbow Supported Cubans 12x10 12x10 3-2 second pauses in each rep
A3. L-Lateral Raise 15x10x2 2 second pause on each rep peak
B1. YTWL 2x12 1 second pause on each portion
B2. Seated Rows to the neck 50x10x2
C1. Push Up+ on stability ball 2x12
D1. Static Lat and Chest Stretching 2x45 seconds
E1. BB Curls 80x5 80x6
E2. Lying DB Extensions 35x6x2
Went to the doc today for my shoulder and I basically was told that nothing is going to be done about it unless I get an MRI.
Shoulders were feeling decent today but we’ll see after tonight. I gotta carry some heavy ass trays tonight.
It would be nice if my job wasn’t so overhead intensive. I may just start carrying out in front of me in one hand.
I’m going to attempt a chest workout tomorrow. The doc told me 3 things 1. Stop lifting weights or stop carrying trays overhead (I obviously chose the latter) 2. Use Biofreeze after working the shoulder and use a liniment before workouts to loosen the shoulder joint up. 3. Lower the weights. (10-15 reps)
So what I’m thinking is maybe keeping my 2 lower body days and training my upper body smarter. I haven’t trained chest in over a month now.
So.
2 lower body days - continue training as usual. Focusing on performance (building my strength-endurance)
1 push day - Chest, shoulders, and tris - focusing on reduced ROM movements to start and lower weights higher reps. Floor press, push ups, machine movements, and incorporating the hammer strength machines.
1 pull day - back, biceps, and forearms - focusing on building more range of motion in all lifts again keeping anything that involves shoulder rotation light.
I’ve tried the reverse grip front presses and they worked very well so that may be a new staple for me. I’m thinking of changing my training for upper body to a more hypertrophy based routine.
A1. Double Looped Mini Band Back Squats 225x5x7 225x4 225x3
A2. Pull Throughs 80x5x10
B1. One Leg Hypers BWx8
C1. Hamstring Curls 100x8
TKES and Pistols too.
I almost yakked on the last set of back squats. My squat form has really gone to shit recently I think I need to drop the bands and turn them into box squats. I feel like my right leg takes the most of load on all squatting exercises. I know it has something to do with my knee injury but i don’t know how to correct it.
A1. Front Squats 145x5x8 145x4x1 145x5x1
A2. SLDL 155x5x10
B1. Farmer’s Walk 65’s x 50 yards x 3
C1. Hamstring Curls 90x8x3
Shit…I’d rather eat a peanut butter chicken tuna jellyfish sandwich than do 10 sets of front squats. But lucky for me I’ve got to do it 50 more sets of them in the next 2 months.
A1. Close Grip Bench Press 195x4x9 195x3
A2. Zottman Curls 30x4x10
B1. EZ Bar Reverse Curls 60x8x3
B2. EZ Bar French Press 60x8x3
Awesome training session today. I was feeling hella jacked with a ton of weight.
Today I thought I died though. I was benching and I set up a little too close to the bar and unracked it. I kind of over compensated and my wrists rolled forward which scared the fuck outta me. That’s only happened to me once before. At the same exact moment in time my Ipod fell out of my pocket and disconnected itself from my headphones so it went from “Cry of the Blackbirds” to dead silence and at that moment I thought I was dead. It really freaked me out. After about 5 seconds I realized I was not dead, my Ipod was on the floor, and I was holding the bar still. I continued to bench and reracked it.
Could not find my IPOD today so i was really pissed off and I think it affected my training. I need to find it. I don’t feel like spending another 150 on one.