Sunday
Barbell row 5x135 2x5x185 5x225 5x235 6x5x255
Pull up 8x5
Push press 20xbar 10x95 5x135 5x155 5x5x175
Band ER 7x15xred
Band row 7x25xpurple
Tuesday
Deadlift 2x5x135 2x5x225 5x275 5x295 5x325 345x9,9,9,8,8
plank 8x1min
Pull up 8x6
Band row 8x20xpurple
Solid higher rep day. Used too much low back but felt strong
Wednesday
Bar row 2x5x135 2x5x225 4x5x245
Pull up 7x8
Push up 7x25
Band ER 7x15xred
Band row 7x20xpurple
Strict press 20xbar 10x95 135x8,7,7,7,7,5
Band ER press 7x10xred
Almost passed out on the last set of overhead press, tried for an extra rep on the first breath. Noticed it on the eccentric of the final rep, whole body felt heavy and everything started to get dark. Managed to get the bar down safely though and thatās when I noticed my hearing was kinda off. Cool experience, usually just see stars.
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Thursday
Deadlift 2x5x135 2x5x225 5x275 5x295 3x325 1x345 1x365 1x385 6x1x405
Sissy squat 6x20
Plank 14x1min
Think I just strained my iliopsoas. Will have to assess the damage tomorrow morning
Whatās up man, are you OK? I hope youāre not all crooked.
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Think Iām recovering well, all my past injuries were overuse/inflammation related so just being cautious with this one.
First few days it was hard to tell if it was more of a back or hip injury. Mostly dull burning pain with some other stuff mixed in. I can reach down and use my hands to put on shoes now so thatās encouraging.
Will post my last few workouts after work, probably nothing crazy for lower body until next week.
Saturday
Overhead press 20xbar 10x95 2x5x135 2x5x155 3x165
Band ER 7x15xred
Band row 7x25xpurple
Tuesday
7 sets:
10 burpees
5 pull ups
Plank 30s
Deadlift 2x5x135
Thursday
Overhead press 20xbar 2x10x95 135x11,10,10,9,8
Band ER 7x15xred
Band row 7x25xpurple
Pull up 5x10
Tri press down 5x15x50
Reverse fly 5x15x35
Hip doesnāt like being in flexion so even at 135lbs deads were kinda uncomfortable. Burpees felt fine though for whatever reason. Overhead press is steadily coming along, seems like I keep adding a rep or 2 to each set each week when the barās at 135
Did you ever take a legit run at sumo? Youāre super quad dominant (IMO), with a well-over-400# squat, Iād think getting to 500 would be a cinch with a wide or semi-wide stance.
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Messed around with it but donāt think itās fair to say I ever gave it a legit go. If this covid thing cancels my August strongman comp I think thatād be a good time to give it some serious focus. I agree that it suits my strengths (or at least lets me ignore my weaknesses).
Have pretty bad external rotation, really just need to work on that because Iām definitely set up for it limb length wise.
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Saturday
Front squat 10xbar 2x10x95 5x135 5x155 5x185 5x5x205
Dbell dead 7x10x35
Deadlift 5x135 2x5x225 5x275 5x295 3x3x325
Band row 8x25xpurple
Pull up 8x5
Toe to bar 5x5
Sissy squat x100
Slider hamstring curl 3x25
Letās see how beat up I feel tomorrow, guessing itāll be 2ish weeks before Iām comfortable really pushing it on the leg stuff. Felt good to get in a decent workout though.
Sunday
Overhead press 20xbar 2x10x95 5x135 155x6,5,5,5,4,4
Band ER 8x15xred
Band row 8x25xpurple
Hip airplane 6x10
Kneeling ab wheel 6x10
Chin up 5x10
Push up 5x20
Tri press down 5x15x40
Reverse fly 5x15x35
Tuesday
Front squat 10xbar 2x10x95 5x135 5x155 5x185 5x205 4x5x225 3x225
Dbell dead 6x10x35
Kneeling ab wheel 6x10
Sissy squat x50
Slider hamstring curl 2x25
Thursday
Overhead press 20xbar 3x10x95 135x11,9,9,8
Band ER 7x20xred
Band row 7x25xpurple
Kneeling ab wheel 7x12
Pull ups 16,14,13
Dips 3x20
Push up 3x20
Tri press down 3x15x40
Reverse fly 3x15x35
Think the diet is catching up, felt a bit weaker today but overall a good one
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This is always going to happen. Howās the body holding up?
First 3 days was a rapid recovery but no changes since then. Pain is generally on the medial side of my hip bone/ slightly higher like a deep oblique area but sometimes travels to the groin.
Doesnāt really bug me most of the time except when I sit and lean forward. But Iām able to do fairly heavy front squats with no issues so Iām not sure what the deal is, thinking maybe a tendon popped over when I pulled whatever I pulled and now itās getting impinged.
Still fairly early after the injury so Iām being patient with it, might start looking at some rehab exercises to figure out what I can do with it. Guess I could just start doing front squats 4 times a week instead of deads until I hurt myself again
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Friday
2 mile run: 15:06 (7:44, 7:22)
Finally got my lazy ass to go for a run, been a few months. A lot faster and smoother than I thought itād be. Stretched out my hips for about 40 mins prior to running so I know that helped a lot.
Despite the good time and splits I just got a glimpse into how out of shape I really am. My diaphragm actually hurts and my throat has the weird feeling I used to get from sprint repeats. Neither of those should happen after a 15 min 2 mile. Iād like to set some goals with running but Iāll wait to see how consistent I am with it before doing that. Good way to grind out the end of the transformation challenge.
Saturday
Front squat 10xbar 2x10x95 5x135 5x155 5x185 5x205 5x225
Dbell dead 7x10x35
Kneeling ab wheel 7x12
Deadlift 5x135 2x5x225 5x275 5x295 2x3x325 2x345
Pull up 5x10
Clamshell 5x20
Sissy squat x100
Slider hamstring curl 2x25
This one was rough, really needed to have a full meal prior to lifting rather than a shake with some nanners and blueberries. Iāll never understand how people who do IF can workout fasted and say it doesnāt affect performance much. I get light headed easily and my breathing gets really weird without a full meal. Different strokes for different folks I guess
Sunday
Push press 20xbar 2x10x95 2x5x135 5x155 10x3x185
Band ER 7x20xred
Band row 7x25xpurple
Pull ups 3x15
Push up 3x25
Tri press down 3x15x40
Reverse fly 3x15x35
Tuesday
Deadlift 5x135 2x5x225 5x275 5x295 5x325 2x5x345 4x345
Kneeling ab wheel 5x12
Band row 5x25xpurple
Thursday
Strict press 20xbar 2x10x95 2x5x135 3x3x155 2x155 3x155
Band ER 7x20xred
Band row 7x25xpurple
Pull ups 4x15
Push up 4x25
Tri press down 4x15x40
Reverse fly 4x15x35
Think I need to get away from deads for a while. Google says 6+ weeks for iliopsoas strain to heal and thatās probably not when youāre still doing deadlifts 2x a week. Good excuse to be a bro and focus on upper body so no complaints here and Iāll tell myself this is the smarter move in the long run.
Monday
Low bar squat 2x5x135 5x185 2x5x225 5x275 3x5x295
Kneeling ab wheel 7x12
Slider hamstring curl 5x30
Tuesday
Strict press 20xbar 2x10x95 5x135 155x5,5,5,5,5
Band ER 8x20xred
Band row 8x25xpurple
Bar row 5x135 5x185 5x205
Pull ups 3x10
Push up 3x25
Tri press down 3x15x40
Reverse fly 3x15x35