Day 92 Cycle 7
Military Press
(no deload this time)
I warmed up by smacking a full speed jump rope into my toes numerous times, my legs are still shredded from last squat day and my hammies feel like steel cables
Warmup
PVCx15
45x5
55x3
Work
60x5
70x5
80x12 (C6 75x13)
Assistance
MP 55x10x3
Chins 15lb db between legsx8,8,5
Dips 12,12
DBC 20x10x2
SLPD 90x10x2
Wanted to do one more round of the last rotation but I nearly blew chunks all over the floor, got really clammy and cold. It went away after sitting in the car for a few minutes.
Going to try and jog a little bit tonight, if not i’ll hit it first thing in the morning, my legs sure do need it.
Switched back to the deload sheet after last time, I am more wiped out than i thought.
Work
65x5
85x5
95x5
Wide Neutral CR 105x10x5
Push ups 20,25,25,20,15=105 total
Went to try the situps and by the 3rd rep I was in excruciating pain in my left lat so I had to stop.
It’s in the lowering portion when I drop back to the ground it cramps up and feels like a knife is digging into me.
Ran for 15 minutes, sprints for 5 minutes then cool down for 10 minutes
Really spent a lot of time foam rolling and working on my hip mobility
Work
75x5
95x5
115x5
Assistance
135xx2x5 Technique practice everything from setting the back in the rack to lift off to stepping back, repetition making everything the same each time.
Sit ups 30,20,10 Literally felt the spinal jelly pinching on the last set of 10 god damnit I hate these things so much haha, but it’s just for one more week.
I was going to do arm work but on my last set of bench My wrist got this terrible pain and it hurt when I started doing pushdowns so I decided to leave it at that
Discovered that I have a hyper mobile segment somewhere between T 10-12, un coincidentally where I’ve been feeling very unstable especially on bench and when I don’t set up my deadlift the right way. I’m currently working my way through Stuart Mcgills Ultimate back fitness and performance so I’ll start working on getting that problem sorted out with lots of specialized core work. Bench tomorrow and I’ll have to use a slightly different setup, we’ll see how that goes.
Jump rope, foam roller hell
Here’s my warm up i do every time but never write about
Hip flexor loaded stretch, TFL stretch, hip IR mob, hio ER mob, glute bridge, adductor mob, Pike calf mob, pushups plus, scap wall slides, LS stretch, No moneys against corner, High knee walks, reverse lunge with T extension, Spiderman walks, Windmills
Warmup
45x5,5
95x5,3
115x3
135x2
Work
155x5
175x3
195x10 PR! (C6 185x10) I’m fucking stoked to get a 2-- squat, the first rep today felt heavy, but I fought for those reps and maintained pretty solid form.
Assistance
GHR 10,8,8, 8R,8R,8R
Fsq 95x10x2, 105x10x1
Step Ups 35 10x3 My right leg is all over the place, and my left leg is as graceful as a ballerina…?
