Squat is still a work in progress. I used my wide stance last night because I feel like it’s stronger but I still had a little hip pain. I keep forgetting that I have a piece of bone in the front of the joint. It might be the problem.
It’s been a little over 12 hours since that session and my glutes are getting sore. It might be a long week.
Are you totally off RFESS’s? May be regular squats just once a week is a good start for now.
New plan is to do squats, deads and RFESS twice a week. That’s my entire leg day. I’m just starting a phase of triples for lower body so I’ll do 3x3 one day, 5x3 the next, add 10 lbs and repeat. I’ll probably do sets of 5 and 8 for RFESS, though. I don’t want to load them for heavy triples yet.
The only change to what I’ve been doing is that I put all the leg stuff together, dropped RDLs, and I’ll be loading RFESS.
You a NM boy? I was raised in LC myself. Been gone since 1997 though
It’s 60 this morning but it won’t last. Predicting 95 for Wed.
I like fall. Cool enough in the morning for a long sleeve shirt and warm enough during the day for shorts. Then in the evening a nice fire out in the fire pit feels good.
I feel jealous, we had our first snow a few days ago. Shorts is nothing but a memory at this point.
Lol! We have had two months of 100 degree days with no rain. We are all glad to see it go! September was brutal.
Come on fall!
You guys all have such interesting weather. We had our few days of “sun” and now it’s back to our year long daily slog of drizzley, rainy, mildness.
WARM UP (12:24)
2 lap dynamic warm up
4 laps run the straightaway, walk the curve. I ran faster for about 60 meters and then coasted to a stop. This ended up being a conditioning workout.
SS 1
Hammer Incline 110 x 12, 12, 8-3-1, 100 x 9-3
T Bar Row 115 x 8 x 5 sets
Incline was too heavy so I some rest/pause reps.
SS 2
Hammer Pull Down 180 x 8 x 5 sets
Cable Lat Raise Right Arm 10 x 12 w/ slow ecc. x 5c sets
Cable Lat Raise Left Arm 20 x 12 x 5 sets
SS 3
Cable Fly 70 x 10, 8, 10, 10, 10
SA Cable Rev Fly 30 x 10 x 5 sets
Not sure if heavy cable fly’s are a good choice. Didn’t feel much in my pecs.
SS 4
SA Cable Curl 21s 30 x 10F/10T/10B x 2
SA CABLE KICK BACK 40 x 10F/10B/10T, 8F/8B/8T
The lifting session took about an hour and felt pretty good. The isolation moves aren’t too demanding so I don’t wear out or get nauseous…except I kind of felt it after my very last set. But that’s an acceptable time for it. Time for lunch.
Yeah not a big fan of these. never really felt them in my chest when going heavy, barely better lighter
I might try to press on the concentric and did the fly motion on the eccentric - nice and slow.
I’ve never been a fan of cable flys for heavy weights. I prefer lighter weights, and focussing 100% on the contraction. I find if I don’t do that, I feel them in all the wrong places.
I’ve found bands to be absolutely great for activating my pecs. I do 2 sets prior to bench ever push day
They’ve been feeling good but I was forced to use light weight. I’m free to do whatever I can now so I’m pushing the weight a bit.
Pressing is tricky right now. That’s why I went with fly’s.
I know, I just meant using the bands (anchored to my squat rack at shoulder height) works my pecs greatly. Maybe try those if the machine doesn’t hit them good.
I’m going to have to suck it up and do slow eccentrics and holds with lighter weights. I’m so sick of that stuff from PT. Everything has a five second hold.
Change it up, do six seconds!
I prefer zero seconds. Sets of 10-15 with five sec holds or eccentrics take forever.
Yeah man, I feel ya. I have a hard time sticking with rehab protocols because they’re so damn boring. One set may only take like, one minute, but the only longer minute I’ve encountered is one spent doing LISS.
Man, I am sore and stiff. My low back and SI joint area is hurting. I had to start my morning off with my heated massager to loosen things up to a bearable level. I’m not lifting today and at the moment, I don’t feel like doing anything. I’ll likely end up on the elliptical at the Y but I might not work very hard. I didn’t plan to do any legit conditioning yesterday, but my extended warm up definitely felt like conditioning.