legs day today: lower back is definitely getting better, but I didn’t want to risk aggravating it again, so I stayed away from squats. Will prolly try squatting again in two weeks or so
–defrancos lower body warmup
–reverse lunges: 135 x 6 a side, 185 x 6 a side, 185 x 8 a side
–leg press: 2 plates per side x 10, 4 plates per side x 10, 5 plates per side x 10
–45 degree lunges: 135 x 6 a side, 135 x 6 a side, 135 x 6 a side
1a: shrugs w/ 2 sec hold at top: 225x10, 225x10, 225x12
1b: band pull aparts: 25, 25, 25
Military: 135x4, 155x3, 175x3, 195x2, 200x3 — real tough set… Last weeks actually 195- I’m pretty sure I was accidentally using the lighter bar
1a: scrape the rack press: 115x8 for 3 sets
1b: leaning db side raise: 40’s for 3 sets of 10 each arm
2a: ultra wide press-- extended rom: 95x 8 for 3 sets
2b: db side raises: 30x10, 25x10, 25x10
Shoulder circuit: db side raises-band pull aparts-- db front raises-- band pull aparts-- db bent over side raises-- band pull aparts
– used 20 lb db’s, 8 reps for the raises and 20 for the pull aparts
– 2 rounds
Abs: 2 sets of 20 sit-ups on the ghr
Moved quickly through the lift— it took about 40 min
Nice lift on Friday then 2 hours of pickup ball … Played a few hours of soccer yesterday
Had a great lift today
Bench: 135x5, 225x5, 265x3, 295x4, 305x4 – done without a spot, pretty confident I could have gotten one more if I went to failure… Tis is a real good sign for my strength
1a: cg bench feet up: 225x5 for 4 sets
1b: ghr sit-ups: 4 sets of 15
Slight decline db bench: front on 25 lb plate: 100x13, 100x10, 100x8
2a: laying down db tricep extensions: 80x 10 for 3 sets
2b: rope tricep push downs: 3 sets
3a: scrape the rack military: 115x8 for 3 sets
3b: leaning over one arm db side raise: 40’s x10 a side for 3 sets
4a : ultra wide militaries: 100x8 for 3 sets
4b: db side raises: 30’s x 10 a side for 3 sets
Shoulder circuit: kb side raises-> pull aparts->kb front raises->pull aparts-> kb bent over raises-> pull aparts:
10 kg kb and band pull aparts… 8 on the raises and 20 on the bands… Did this 2 times through and it got painful…
Speed lift before I played pickup ball for about 2 hours… I played like shit but played really good d and was getting a ton of rebounds
Bench: 135x5, 225x5, 250x10, 250x10, 250x10---- first set was a little harder than it should of been… Wasn’t tucking my elbows enough and shoulder was too loose… Tightened up my form and powered through the next couple sets
Lately I’ve been playing on Saturday and Sunday every week. Nothing too serious just open play for an hour and a half or 2 hours… I might be playing in a tournament coming up pretty soon
great lift today… really got the legs feeling mobile and flexible and found some exercises that were easy on the lower back
defrancos warmup and some other stretching/mobility stuff for lower body
1a: jump soles vertical jumps: 5, 5, 5, 5, 5
1b: jump soles calf raise jumps: 30, 30, 30, 30, 30
1c: calf raises: 20, 20, 20, 20, 20
1d: single leg rdl: 10 each side for 4 sets
1e: single leg glute brdige: 10 a side for 3 sets
2a: hip spread machine: 3 sets of 15
2b: glute kickback machine: 3 sets 10 a side
3a: seated hamsstring curl: 3 sets of 10
3b: weighted calf raise: 3 sets of 15
4a: shrugs w/ hold at top: 225x20, 275x15, 275x15
4b: band pull aparts: 20, 20, 20
bb curls: 95x12, 95x10, 95x8 — gonna try to do some type of curl every workout for a few weeks
basketball went ok… my team was dominating… i was running a lot in the open court. missed some takes i should have made, but my defense was really solid today
had a great shoulders lift today… inspired mostly by Meadows’ shoulder article
–did defrancos lower body warmup, some extra mobility work, some lacrosse ball work on the glutes, and foam rolled the hips and hammies… it seemed to help my lower back feel better… going to continue doing this stuff every day
1a: military press: 135x5, 155x5, 175x6 — solid numbers considering what I was pairing it with
1b: rear delt raises on incline bench: 12’s x 60, 12’s x 60, 12’s x 60 — 60 seems to be just about the perfect number, i’m usually not able to get the full amount without a litle break… by the last set I had 2 or 3 breaks and was really feeling some good contractions
–partial side laterals: 45’s x 30, 45’s x 30, 45’s x 30 – gettin that pump goin
–scrape the rack press: 95x8, 95x8, 95x8 – doesnt look like too much on paper, but I did these very methodically and really focused on pushing the bar hard into the rack
six ways: 3 sets of 10 with the 8 lbers
30 minutes on the machine bike: did a 30 seconds hard, 30 seconds easy approach – liked how it broke up the monotony … also i use one of those bikes with the simulated course on the screen that makes you turn, go up hills, etc.