How is training feeling over the last couple of weeks?
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Great! I don’t often get 4+ weeks of good consecutive training with the consistent injuries I’ve been having. Body weight is hovering around 212 at the moment, bf maybe sub 12%. Potential elbow surgery (ulnar nerve release) in Jan or Feb so going to push it until then.
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Bike
3-way DB Shoulder Raises
3-way Lying Chin tucks w/ head weight
3-way Banded Ext Rotations
Lateral Neck Wall Plank
Sledge Hammer Halos
Turkish getups (first half)
Banded Neck ext ISOs
Easy one today. Playoffs tomorrow. Will bump this workout up to proper RE Upper once my season is over.
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Lacrosse game, lost 10-8. This was an elimination game so next week is our last. I played well but our goalie caught Covid and our backup had a rough start. Oh well. Means more lifting soon.
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Jump rope, dynamic, neck work
ME Lower
Banded SSB Squats:
Up to 280 x 3, 295 x 3
with blue bands
I don’t think I would use bands again on the SSB. The lock out is already more difficult than a straight bar.
DB RFESS:
3 x 6 each leg with 70s
Nordics:
3 x 6
SSB Calf Raises:
3 x 15 with 240
almost died on this - the box my feet were hanging off of tipped up mid rep.
DB BORs w/ head support:
3 x 12 with 70s
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Bike, upper stretch, neck work
ME Upper
Bench:
115 x 8
165 x 5
185 x 5
205 x 5
225 x 4
225 x 3+f
DB Floor Press:
3 x 12 with 70s
Swiss Bar Inverted Rows:
3 x 12
Mixed grip Staggered BB Curls:
3 x 12
Not a great workout, early morning after an awful sleep.
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But you got it done anyway! Nice work.
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Lacrosse game last night. I was quite sick so couldn’t push it very hard. Lost and finished in last place.
Finding it hard to hit the ‘like’ button for that one, my man. Rest well and heal quickly!
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Quick one cause I was short on time.
Bike, upper dynamic, neck work
some of the neck exercises I do make me nauseous like hill sprints or sled pushes would. I need to figure that out.
RE Upper
Chaos Swiss Bar Bench:
4 x 8 with 4 x 25s
Swiss Bar Inverted Rows:
5 x 12
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Another quick one
Jump rope, dynamic
ME Lower
SSB Box Squats:
60 x 5
150 x 5
200 x 5
240 x 3
290 x 3
330 x 1
350 x 1 (technically a PR)
330 x 1
SSB ISO Bent Knee Calves:
4 sets each leg with 80
Band supported Nordics:
4 x 5
Ring Rollouts:
3 x 12
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Weight = 210
Bike, upper dynamic, neck work
I don’t really specify my neck work but it’s usually two sets each of Flexion, extension, and lateral movements.
ME Upper
Bench:
115 x 8
165 x 6
185 x 5
205 x 4
225 x 3
235 x 2
225 x 3
205 x 5
205 x 5
Head Supported DB BOR:
4 x 12 with 70s
Dips:
3 x 15
Mixed grip Offset thick bar curls:
3 x 12
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Neck work, dynamic
ME Lower
Deadlifts:
135 x 6
225 x 5
275 x 3
315 x 3
365 x 3
405 x 2
455 x f lol
455 x f
405 x 2
Didn’t see that coming. Haven’t done proper Deads in likely over a year but I also have never failed 455 and I first hit it 15 years ago. 405 was easy but felt like a breaker tripped when attempting 455.
SSB Squats (beltless):
3 x 10 with 240
BB Rows:
135 x 8
205 x 8
205 x 8
205 x 8
205 x 8
Band supported Nordics:
3 x 5
Pinch Grip 1-Leg Calf Raises:
4 x 10 with 25 bumper
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Bike, Neck work
RE Upper
3-way DB Shoulder Raises:
3 x 12 with 10s
DB Ext Rotations:
3 x 8 per arm with 10
1-arm Towel Curls:
3 x 10 per arm with 30
Ring Push-ups:
3 x 12
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Bike, upper dynamic, neck work
ME Upper
Bench:
115 x 8
165 x 5
185 x 5
205 x 3
225 x 3
235 x 3
225 x 3
205 x 8
Dips:
3 x 15
Swiss Bar Inverted Rows:
5 x 12
BW Tricep Extensions:
3 x 12
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Jump rope, dynamic
ME Lower
Broad Jumps:
3 x 3
Deadlifts:
135 x 5
225 x 5
295 x 3
345 x 3
395 x 3
395 x 3
Band Assisted Nordics:
3 x 5
Sand Bag Shouldering:
4 x 4 with 200
Banded 1-Leg Bent Knee Calf Iso:
3 sets
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Bike, upper dynamic, neck work
RE Upper
Chaos Swiss Bar Bench:
4 x 10 with four 25s
DB Seal Rows:
3 x 15 with 60s
1st Half Turkish Getups:
3 x 10 each side
Towel Curls:
3 x 12
3-Way DB Shoulder Raises:
3 x 10
Front Plank:
3 sets
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Bike, upper dynamic, neck work
ME Upper
Bench:
115 x 8
165 x 6
185 x 5
205 x 3
225 x 5
225 x 5
Dips:
+25 x 10
+25 x 10
+25 x 10
Swiss Bar Inverted Rows:
5 x 12
Ring Tricep Extensions:
3 x 10
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How’s training going?
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Trending in the right direction
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