Band distraction for shoulders on Greg’s orders. Not sure if I did it right or not, but it felt ok
3x10 bracing hip thrusts
10x10 seconds bracing 90/90
Squat
Worked up to 2x10x325 lbs - won’t be missing the sets of 10 on the regular, that’s for sure
Close stance squat (each foot two inches closer in)
2x10x325 lbs - first set was stupidly hard and my bracing was all over the place. Second set my bracing was better, but still stoopid hard
Front squats
15x220 lbs - fuck why did I fucking pick fucking 220 lbs for this fuck
Split squats
3x12x33 lbs
SLDL
3x12x154 lbs
BB curls
4x15x44 lbs
Including stretching an hour and 50 minutes and I think maybe I could have shaved five minutes off at most. Six weeks adding five pounds a week adds up
Load up the power rack Jake gave me. Long story, he had a power rack and gave it me. No sageties but decent steel construction. I’ll probably get new J hooks and instead of safeties use rigging slings and D rings. That’s when I set it up, of course. Which won’t be for a while but because it’s in three pieces it takes very little space and who the fuck turns down a free power rack?
3x10 bracing hip thrusts and 10x10 seconds bracing 90/90 with band work, kb halos as well as some straight arm pulldowns
Bench press
Worked up to 2x10x192 lbs
Wide grip bench press (pointer finger on rings)
2x10x192 lbs
CGBP to a one-board
15x132 lbs
DB floor press
4x15x44 lbs
Close grip incline press
2x12x132 lbs
Bench dips
50 reps, 10 second rests - 20, 15, 10, 5 and my right medial delt/tricep did not like these.
All up an hour and a half, which included more shoulder distraction.
Went to our doc to get my blood pressure checked and get a script for bloods (usual shit, liver, cholesterol, glucose, all that jazz). I figure getting it done every six to 12 months isn’t a bad idea. Blood pressure was 120/75, so I’m happy as. Blood I’ll do on the weekend and find out in a week or two.
Getting bloods done is a pain in the ass, my doc always puts ‘fasted’ tells me no food, no coffee, I get it, however waking up at 5 or so and waiting till 9am for the bloods on the weekend is fucked without food or coffees
Woke at 258.8 lbs, a bit less bloated but still fucking knackered. Hooray for me.
@Despade I’m in the last week of our post meet hypertrophy phase (six weeks). Then I’ll deload and go back into accumulation training with the usual deload every fourth week. I’m looking for a meet in late January to February next year, so peak will likely start early January. I’ve just got to wait for the 2019 calendar to go up.
Few years of shift work, few years of other early jobs has wrecked me for life! 7 am is a sleep in for me, even in the holidays, I guess there’s plenty of time to rest when I’m dead
Plus, it’s a bloody good time to be up and doing shit when everyone else isn’t around
And @simo74 has it, I walk the dog most mornings, nice and early, snuck one in this morning between rain bands and this Antarctic blast the weather mob keep raving about. It’s a damn good way to start the day
I wish I woke up feeling ready to go in the mornings, but I don’t. I take a pot of coffee and about 2-3 hours before I’m really going. When I’m healthy and working my normal schedule, I wake up between 6:30-7:00 on my days off, drink a pot of coffee, and finally go to the gym around 10:30.
