Bench:
Some
255x5
270x4x2
285x3x3
…Paused, some longer than others
…Felt good
…Realized a missed a set the other day
SSB Squat:
Some
…belt…
305x4x4
…Feel so much better than regular squats for some reason
KB Press + Mini Band Pull Aparts w/ Scap Depression:
35x12/ + 20
50x12/ + 20 x 2
DB Row:
100x5/
100x10/x2
…Kept these fairly strict
Curls:
Ran the rack then some heavier sets
Notes:
Feeling mentally/physically fried as of late. I was feeling pretty good before I went out of town, but since I’ve been back my stomach hasn’t been right, i.e. no grumps which was a regular occurence before I left when I was feeling pretty good.
Squats:
Some
325x5
345x4x3
370x2x4
370x1x2
…No rib pain at all
6" Block Pull:
Some
430x3x3
…hook grip first set then straps
Notes:
Rightfully skipped assitance today. My back was still feeling a bit rocked from Thursday, but my hip was feeling pretty good so I did minimal warmup in favor of not stretching something that couldn’t be stretched.
Had a hard time arching after 325, but the weights still came up, although they felt heavy. Did the last set as 2 singles to avoid a miss. I was smoked after this.
Some rib pain working up, but it went away after 325. Form felt a bit off, but I think it was due to lower back fatigue.
Need to work on protein intake which should be OK this week.
Bench:
Some
260x5
275x4x3
290x2x5
…Paused until the last couple of sets
…This was rough
SSB Squat:
Some
335x3x3
…Not bad
…Need to always do a glute activation before squatting
Assistance:
KB Press + Band Pull Aparts x 3 sets
Hammer Curls x 3 sets
CSR x 2 sets
Notes:
Got a late start this evening.
Feel accumulating fatigue, i.e. I don’t feel as strong and I’m definitely overreaching. Otherwise, soreness, joint pain, and everything else is nil and I feel physically fine.
Looking at a NASA meet in April potentially or a different one in March. Need to figure out which one the gym guys are doing.
Incline Bench:
Some
185x3,3,5
…Paused
…This is getting easy quickly
Assistance:
GHR + Chins
Notes:
Mentally beat. <= 5 hrs of sleep the past two nights.
Going to be a rough next couple of weeks. [/quote]
Shoot me an email with what your life is going to look like these next few weeks and your proposed meet date and I’ll get something new together for you. In the meantime, enjoy your week off
Incline Bench:
95x10
135x6
160x4
180x5x2
190x5x3
…Moved working max to 255, felt about right
SSB Squat:
Barx10
155x8
245x5
285x5x3
…Worked on using left leg
Rope Chins:
BWx4,8,8
BWx8,8 (Regular)
DB Bench:
75x10
85x10x2
Skull Crushers:
55x10
65x9,8
Notes:
Back to it.
Squatting I was focusing on pushing my left knee out and using the left leg, and it felt ok first 2 sets. Last set I did it normal, then adductor was nagging after I was finished. Something happens where left hip is slack and adductor does all the work. Need to keep working this and loosing up the left side.
Warm Up:
PVC Roll All Over
Rumble Roll Adductors, Triceps, Pecs
Some Stretch
BB Curls:
45x8
65x8
85x6
95x6x4
…paused at bottom
DB HCs:
30x10
35x10x2
Mob Circuit: x2:
1 Leg Glute Bridges x 8/
Split Stance Adductor Mobsx x 8/
Kneeling HF Wall Stretch x 8/
Standing Ankle Mob x 8/
Squat Sit to Stretch x 6
Walking Spiderman w/ Reach x 5/
Reverse OH Crossover Lunge x 5/
Prone 90/90 Mobs x 8/
Reverse Light Band Bench:
Some
310x3x5
…Added ~50 pounds to my max
…Paused, last set 5 second pauses
…-45 at top? Bar hung at this point. Is it -45 or -0? Fucking newtonian physics.
Deficit Deadlift:
Some
370x3x4
Rope Chins:
BWx8,10,5
BWx15,11 …Horizontal
…Sucked on these today
DB Bench:
70x8
80x8
85x12,7
…sucked on this today too
Notes:
Hell of a day.
Used to hate on reverse band bench, but I liked this. Anything more than light bands for a guy like me I still think is dumb, but this is an interesting movement. I think the difference from easy to heavy will be slim.
Warm Up:
Glute Bridges
Hip Flexor Stretch
Lax Ball in Back
Multi Hip:
Hip Extension - 15x3
Abduction - 15x2
Adduction - 15x2
…Super set with scap band rotations/lat/pec stretch
RC Leg Raises:
BWx15x3
…Super set with shoulder dislocates and stick mobs
Planks:
Front, Left, Right, x 1 min x 2
Notes:
Multi hip is nice. Need to do a lot more of that. Planks may be the most restorative exercise I know. Everytime my back feels a bit fatigued and beat up, doing a couple sets of planks, fixes it right away.
Warm Up:
Glute Bridges
Hip Flexor
Multi Hip
Band Glute + Adductor
DL:
135
225
315
365
…belt…
405x3
450x3x3
…Supposed to be 3x5, cut it short
Bench:
135
185
225
265x3x3
…Nice
Front Squat:
135
185
225
265x5x2
…OK
Side Bends + Spread Eagle Situps:
45x20/ + 16x10/ x 3
Notes:
Deadlifts moved OK but major QL/lower back agitation on the eccentric. Squats on Monday reagitated that and I still don’t know whats causing it. It was bad enough I shut it down after 3 sets.
Did a ton of stretching in between everything afterwords.
Bench:
Some
285x3x5
…Generous pause
…Last set 3 sec pause
…Smooth but slow, very happy with this
Squat:
Some
345x3x3
…Nastiness in QL
Incline:
Some
185x5x2
…Need to move incline down
Notes:
Semi f-ed after squats. Really need to figure out what is going on in my left hip/lower back. I found some good stuff by a guy named Kit Locklin: __utube.com /user/KitLaughlin/videos?flow=grid&view=0 .
Going to try and get GF to do the partner QL stretch.
Notes:
Was worried about that workout but got through it fine. Was supposed to do GM after, but I had to swap them for something easier as they aggravate my back.
HW for tomorrow is to accumulate 10 minutes in a wide stance toes out powerlifting squat rocking my knees forward. This really stretches my groin which is still a mess.
Bench:
Some
300x2x4
…generous pause
…last set 3rd party 3 count pause
DL:
Some
450x3… hook
460x3… straps
470x3… straps
…Likely one more in tank last set
…Slower but smooth.
Squat:
Up to 275x5
…Supposed to be 345x4x2
…Left side got tight
Stretch:
Band Hip Flexor
Band Squat Sit
Notes:
Class started again. Need to really pare down to bare essentials in life, which is work, school, and lifting or else shit is going to really suck.
Happy with how this went minus continued left side issues. A couple weeks ago things really loosened up, but it didn’t last. I need to go back through and figure out what helped.
