SSB squat (tempo 330) - no belt
Bar x 10
60 x 5
95 x 5 x 4 sets RPE 9, 9, 9, 9
Still no belt. The pause counts of 3 were getting faster towards the end !!! I came into this block thinking oooh SSB will be a nice change. Now I think, fk SSB !!
Long pause tempo bench 330
Bar x 10
65 x 5
85 x 4 x 5 sets
RPE 8, 9, 9, 9, 9
These felt good, major burn !!
Seated row
63 x 12
63 x 12
63 x 12
63 x 12
DB bench
30 x 6
40 x 6 x 4 sets
Right shoulder still grumpy but got them done.
Barbell curl
Some sets and reps - great arm pump
Great little session. SSB were hard but felt kinda good !! Bench was solid as. The rest was just a pump for the girls !!
Do you ever foam roll before you lift. For me it really helps get the joint ready for the lift. Especially my pecs and shoulders. I just lay on it and roll back and forth until I find the hot spots and then go to town. Helps me a ton
I have always been lucky that I seem to have maintained reasonable flexibility no matter what sport I did or how little I stretched. The worst was when I did lots of running, then my hamstrings would get so tight it was hard to bend forward and clean my teeth in the morning lol
Squat
Bar x 10
65 x 5
85 x 4
105 x 3
115 x 4 x 4 RPE 8, 8, 7, 7
These felt a little wobbly today but only because I haven’t done the movement for a few weeks. RPE probably wasn’t really this high it just felt awkward.
Bench
Bar x 10
65 x 8
77.5 x 8 x 4 RPE 7, 7, 7, 7
Moved ok. Shoulder a little sore but nothing really.
Bulgarians
25 x 8 x 3
Horrible , just horrible!!
Db bench
35 x 8 x 3
These moved nice and easy, good pump. Shoulder not loving these !!
Pull ups
6 x 3 sets
Good first session back. Nothing was too hard or moved too slow. Good place to start the rebuild.
I’m pretty similar. I do about 30s of stretching before squats and maybe 2/3 minutes before a heavy bench session. That’s about my limit though, I figure ignorance of basic mechanics will keep me happier in the long run.
I only advise stretching if it has a purpose. Similar to exercise selection. I don’t see a need for extensive stretching sessions or 20 minutes of general stretching before a training session. If you identify an issue > work on it. Most of the once acquired flexibility stays anyway if you train the full rom regularely. Strength training is mobility training on it’s own.
In your case: Glutes tight > back hurts > stretch glutes > better back > awesome gains
Going tot he toilet this morning was a 3 sec tempo squat, picking up something off the floor at work was a weird 1 leg SLDL movement !! I have the osteo tonight which will include some needles in my butt, not looking forward to it !!
Went to the osteo tonight. Have decided that doing there with doms is not a good idea. She asks me to do a single leg squat ( pistol squat) on each side and my glute hammies cramp up big time. I was half laughing half crying !!
Having your glutes massaged when they are sore and cramped is also not the most pleasant thing ever.
Got some dry needling in my back and did some work on my hips to try and free everything up a little. Will wait till everything stops hurting before I see if it worked !!
Bench
Bar x 10
65 x 5
85 x 4
90 x 4 x 4 (198 lbs) RPE 7, 7, 7, 7
These felt nice, solid pause and quick up. No shoulder pain.
Squat
Bar x 10
65 x 5
85 x 5
100 x 8 x 3 sets (220 lbs) RPE 7, 7, 7
The pain !!! Glutes were still sore from Monday training and add the soreness from the osteo sticking her elbow in there and omg!! It felt like my glutes were going to tear off my hammies !!!
Bent row pause at top
80 x 6 x 4
Pull ups
5 x 3 SS
Handing knee raise
15 x 3
Great little session but the butt pain was real !!
Yes that and the bruising from the deep massage and release work that the osteo did yesterday. Just to make it all feel better I have tempo paused squats tomorrow night to finish off the week. Lol
