I agree!
DE UPPER
EMOM - 10mins
EMOM - 10mins
3 Rounds of:
3 Rounds of:
Workout took ~55mins. Nice shoulder pump after this one.
ME LOWER
FRONT SQUATS
MAIN WORK
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
I did the above working sets giant set fashion with 10x50lb DB Swings and 45s planks.
VOLUME (80% of top set)
295 x 5
295 x 5
295 x 5
ASSISTANCE
Lower body (hips, primarily) was feeling beat up so I decided my assistance would be some back work that would leave my hips relatively undisturbed.
3 Rounds of:
BB Row @ 205lbs (10, 8, 8)
Chinups @ BW (10, 8, 8)
Red Mini Band Pullaparts (20, 20, 20)
Iām pleased with that workout. Nothing crazy to report, just trusting the process and enjoying some variety.
It appears my back was a little more troubled than it was letting on. Woke up this morning with full on pain in my lower back/hip/glute area (a problem area for quite some time - that Iāve fortunately been able to be pain free in for the past while) I booked an hour massage for tomorrow on my lunch, she usually works my hip flexors quite a bit because she said they feel like āguitar stringsā they are so tight. Iām hoping this will relieve some pain.
Planning to do a little rehab work tonight. Some light AirDyne, some yoga, might even try a little John Rusin magic to see where that gets me. Iām really hoping this pain subsides quickly, I donāt want to disrupt this little push Iām making here before the holidays.
Ugh! That sucks! Hope your protocol for relief works!
Thanks, me too! Iāll have to report back if Iām able to get any relief.
Right now it feels like Advil is for supper.
Hope you recover soon
Itās been 1 week for me and Iām finally feeling back to normal. Getting in my car was the worst! Tennis ball and foam roller worked wonders for meā¦ Heal up soon!
Back was rough today. I got an hour massage today though, so it is feeling a tinnyyy bit better than this morning.
It was supposed to be push press, but Iām playing it safe with my back so I did Axle Floor Press in its spot (yes I know, not the same thingā¦but good enough for me!)
ME UPPER
AXLE FLOOR PRESS - MAIN WORK
115 x 10
165 x 6
205 x 5
255 x 3
275 x 3
295 x 3
VOLUME (80%)
235 x 10
235 x 5
235 x 5
ASSISTANCE
DB SLIGHT INCLINE PRESS
70lb X 12
70lb X 12
70lb X 12
DB ROWS
100lbs x 10
100lbs x 10
100lbs x 10
RED + BLUE MINI BAND TRICEPS PUSHDOWNS
20, 20, 20
Decent workout, did not aggravate my back any further. Now off to the comedy club with two other couples for a little night out. Amateur night on Wednesdays, its always a gamble on the type of talent that shows up, but is always a good time for $6/head.
DE LOWER
BANDED BOX SPEED SQUATS ~ PARALLEL (Red+Blue Mini Bands)
135 x 5
185 x 5
225 x 4
255 x 2 x 8sets
These felt good. All crisp explosive reps. Took a slightly wider stance than my typical shoulder width stance.
SUMO DL
135 x 5
225 x 2
315 x 2
365 x 1
405 x 1 x 6sets
Sumo felt alright other than forgetting to breath at the top of the rep and nearly passing out when putting the bar down. I did all sets hook grip, this is finally starting to feel more comfortable.
ASSISTANCE
RDL
135lbs x 12reps x 4sets
Went super light with these just to put some blood into my lower back/hips/hams. My back is still feeling pretty tweaked from my deadlifts last week, then re-aggravated with front squats on Mon.
HANGING LEG RAISES
12, , ,
@MarkKO @BOTSLAYER @Vincepac1500 Any other form police or sumo deadlifters reading here want to give me a form check on these sumo singles (at ~65% 1RM)?
Love the setup ritual. Everything super tightā¦want to see a frontish view.
Also, awesome arms.
Haha, thanks man! I wasnāt sure what angle would be the best to form check, next time Iāll go full frontal.
I used banded box squats to increase my verticalā¦
You looking to dunk?
Pretty jelly of that set up though.
Looks good. Only thing id say is about the knee sleeves. I feel like they would snag the bar?
@BOTSLAYER - lol, yep right after my next growth spurt. Running a little conjugate at the moment, bands all day.
@Vincepac1500 - I never really thought about that, but good point. I still had them on from squatting right before. I could see it becoming an issue as the weights approached near max. I suppose there is really no benefit to using them for sumo.
Thanks guys.
I still remember the first ācueā I ever heard regarding deads. You want the knees, hips, and shoulders to move together off the floor. You nailed that. Nice work!
Thanks man, Iām glad nothing was obviously incorrect with it. Iām sure it will take awhile to really get the form nailed down, but I wanted to make sure I wasnāt starting out using bad form right off the hop.
Thereās nothing wrong with those I can see. Nice.
Yesā¦my protocol forā¦reliefā¦haha
I love a good euphomism
