Jump rope, dynamic
ME Lower
Broad Jumps:
4 x 3 (2.42m best)
Deadlifts:
135 x 5
225 x 5
295 x 5
345 x 3
395 x 3
415 x 3
365 x 5
beltless (always)
SSB Squats:
240 x 10
250 x 10
250 x 10
beltless
Ring Rollouts:
3 x 12
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Hockey game last night, played surprisingly well. Legs are unconditioned though.
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Started my session today
Bike into ski erg
Moved onto my neck work. First exercise was lying neck rotations with a head weight. Started my second exercise, lateral neck Flexion against the wall (isometric) and I felt something slip. Maybe I didn’t rest long enough after the first exercise.
It doesn’t feel horrible but I’m going to call it for today and hopefully can do my RE upper session tomorrow. Usually my neck injuries only get worse on the second day though.
I think this is a sign I was pushing the neck work too heavy. Need to step back and reset.
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Fingers crossed it’s nothing… Rest well.
Thanks, I can’t catch a break. Luckily it hasn’t gotten worse yet.
Elbow surgery (ulnar nerve) is scheduled for Feb 12 so I should probably coast and be healthy until then.
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Back at it with some LISS
Neck is feeling good
Bike
Jump rope
Rower
Bike
Jump rope
w/ dead bugs after each set
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Rock climbing yesterday
Bike, ski erg, upper dynamic
ME Upper
Sledge Hammer ABCs:
2 sets all directions
Bench:
115 x 10
165 x 6
185 x 5
205 x 5
225 x 5
DB Bench:
60s x 15
60s x 15
60s x 12
DB Seal Rows:
4 x 12 with 60s
Thick Bar Curls:
3 x 12 with 65
3” bar
Partner 3-Way DB Shoulder Raises to Front Plank
3 x 12 with 10s
(the way this works is the rest period is a front plank hold until your partner finishes his 3 shoulder movements)
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Lacrosse game, felt out of shape.
11-10 loss, scored 3 or 4
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Rower, dynamic
ME Lower
Back Squats:
45 x 5
135 x 5
185 x 5
225 x 5
255 x 5
295 x 5
SSB GMs:
60 x 8
160 x 8
180 x 8
200 x 8
Heels up DB RFESS:
4 x 6 with 45s
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5 lacrosse games over the last 24 hours
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Lacrosse game, won by a lot. My team is probably too good this season, I barely tried.
2 Likes
Bike, upper dynamic
ME Upper
Bench:
115 x 8
165 x 5
185 x 5
205 x 5
225 x 5
235 x 3
DB Bench:
4 x 12 with 60s
Swiss Bar Inverted Rows:
3 x 15
Plank Reverse Fly:
3 x 12 each arm with 15
Thick Bar Curls:
3 x 10 with 70
2 Likes
Boxing
3 min rounds, 1 min rest
Warmup
3 rounds jump rope
4 rounds shadow boxing
6 rounds heavy bag
2 rounds double end bag
Finished with 3 long sets of abs
Felt good. Haven’t done this since I broke my thumb. Felt okay but right hooks were tough with the way it’s crooked now. I was definitely out of boxing shape, legs were in quicksand.
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Lacrosse game, 7-7 tie, played alright 1 goal
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Haven’t been lifting frequently enough for WS4SB so did a full body session today. Elbow surgery in 10 days so will be back to rehab mode soon.
Jump rope, dynamic
Hatfield Squats:
60 x 5
150 x 5
240 x 5
310 x 5
360 x 5
380 x 5
380 x 5
first time doing these. They were fun. I didn’t find these difficult but was lifting alone and didn’t want to go to high with no hands on the bar.
Bench:
115 x 8
165 x 5
185 x 5
205 x 5
225 x 3
215 x 5
215 x 5
off today
BB Rows:
135 x 10
205 x 6
205 x 6
205 x 6
205 x 6
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Hockey game
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LISS - Section 80 / Good Kid Mad City
10 minute bike
20 push-ups
10 minute row
20 push-ups
10 minute jump rope
20 push-ups
10 minute row
20 push-ups
10 minute bike
20 push-ups
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Lacrosse game, lost 9-4, didn’t score
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Rower, dynamic
Hatfield Squats:
150 x 5
240 x 5
290 x 5
330 x 5
380 x 5
400 x 5 (PR)
BB Rows:
135 x 10
205 x 7
205 x 7
205 x 7
Bench:
115 x 8
165 x 5
185 x 5
215 x 5
215 x 5
215 x 5
Max Rep Shouldering 1 minute:
200 lb bag x 6
Goal of 10 will take some practice. Need to work on getting under the bag instead of catching with knees locked out.
Elbow surgery pushed back 2 weeks
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Nice work on the squats, and congratulations on the PR!
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