1A] 45 Degree Back Raise: BW(204)+60x12x2 sets
1B] Single Leg KB Deadlift: 12kgx 8/sx3 sets
Headache was bothering me a bit today but I was able to get through everything alright, squats didn’t feel amazing. Olle was in and showed me a great partner assisted quad and hip flexor stretch, plan on doing this anytime I have someone around to help. Starting to do rows, never really focused on these so am keeping them super light until I get the motor pattern perfect, then will start to work up to something heavy.
Have a cancellation at 5, will post the rest of this session after that time.
Yup, that’s our stubbornness summed up. Glad to hear the technique work is coming along; it only gets easier.
I think the late-great, John Wooden said it well; “If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.”[/quote]
Then a doer I am my friend!
this headache you speak of isn’t like your ones you just got over is it man?
and i bet the new rowing work will give you even more weight on your bench…
Was a little short on time, so not as rehab oriented as I would have liked. Kept the pace high and did this in about 20 minutes including the foam rolling, left with a sweat–not complaining. Bench and assistance in the AM.
Spent about 4 hours tonight working on the CPU ranking lists, Men’s lists should be up in a day or two Women’s and BP in a week or so.
That’s the hope anyway! And ya, very similar, still no clue what they are…I’m taking my chiro/SMR/stretching very seriously now in hopes that it will help alleviate them, but some days theres not much I can do–grin and bear it.
Bench still feels a bit stagnant but its good to be back at it a bit, reps didn’t feel light but they were still moving consistently…really hate feeling “out of alignment”. Decided to incorporate some boards into this program, lower volume and will work the intensity up slowly. Skipped the dips for today, want to give my shoulder a bit more time before I try them again.
Messed around with the D-Balls a bit today, ED WILL be posting a video in his log (hint, its World Cup inspired).
Most of the squats felt in the groove on this day, 441 beltless was likely more than I’ve ever tried so I’m pretty happy with that…nice quick rep! Tweaked my low-back midway through the DL’s so didn’t get my goal of 10 with 475, just trying to slowly ramp up the weights in this first cycle of 531. Will try for 10 with 225 this weekend.
3m 46s is close to my best half mile time; meaning? I never really run, goal in the next few weeks is to get that down to 3 or a bit under, and eventually a sub 6 minute mile.
Squats didn’t feel as “in the groove” as they did on Saturday but still went pretty good, with the exception of a bit of dull SI pain at lockout. 18 reps@420 today, 25 reps should be pretty easy in 2-3 weeks. Same goes for rows, upped the weight a bit as well, might add another 10-15 next week.
1A] Single Leg Box Squats: BW(205)x6/sidex3 sets
1B] Behind-the-Neck Band Pull-Aparts: 15x3 sets
1C] Overhead Walking Lunges: BWx6/sidex3 sets
2A] Pallof Press ISO Walkout: #6x3/sidex3 sets
2B] Single Arm Freemotion Shrug: Stackx12/sidex3 sets
DB Bicep Curls: 25x50
Finisher
Run: 0.5 Miles at ~8.6MPH
3:33 (13 second PR)
It didn’t seem like today’s training was going to happen but I had a couple no shows in the evening and ended up having a pretty good workout. The half-mile PR was pretty easy, easily 10 seconds in the tank…like I said Monday 3 minutes is the goal for the next few weeks, then I’d like to work my way down to 2:35-2:45 just for the hell of it.
Good session today, OHP feels like its moving. Was short on time but managed to get all this done in 45-50 minutes…if its not one shoulder girdle its another (left side today), lots of clicking and movement–LAX ball helped a bit though. BP is on hold for the next little while…at least until then end of this cycle, will be subbing something else in while I get these issues worked out.
Have you ever tried doing some antagonistic pulling movements as part of your warm-up before your pressing stuff? Like doing some pull ups before your military or BOR before you bench?
My shoulders used to do the same thing, but once I started doing this, the problem seemed to solve itself…Just something to think about…
Training looks solid brother, I hope your head doesn’t explode soon.
Its not just that the shoulder popping/clicking (there’s no real pain fyi, just feels out of place) but its making my bench feel incredibly weak…not that it wasn’t that way to begin with haha. I have some done some pull-ups supersetted with my bench press in the past, but not enough to know if it had effect…I’ll have to try it, thanks brother. I’ve also put together a pretty comprehensive upper/lower body warm-up and am hoping that will help.
Finisher
Run: 0.5 Miles at ~8.5MPH
3:30 (3 second PR)
New warm-up; just a quick going through the motions/active recovery session…except for incline bench press which is pretty much max effort ;)…no seriously–its close. Got a stitch 200m in to the 800m run but still managed a small PR.