Took a softball to the psoas again tonight and that loosened my back up a bit, as it was pretty tight going into the session. Also hopped on the good girl/bad girl machine to try and get some external and internal rotation in my hips to loosen things up. not sure I got much benefit from that.
Good session. I was pretty motivated to train tonight, mostly because I know the deadlift weights are going to be so easy, and they were for the most part. I have defintiely gotten much weaker but that will come back quickly so I’m not concerned. The reps themselves felt pretty good and moderately pain free.
Finished off with hamstring curl and ab wheel superset and got out to buffet dinner. Whole session lasted less than an hour, including warmups and mobility. Good day.
Played in the first bball game of the season tonight. We played Georgetown and were running on them, up by almost 20 at halftime before they got hot and some bad coaching decisions let them get back into the game. But we pulled it out down the stretch and ended up winning by about 5-6 or so. I had 15 points, 10 or so rebounds, and 5 blocks I think. Not a bad game, but definitely a lot slower than I should be especially getting up and down the court. Not awful once I make it to the other end, but not near what I could be. That will come along pretty quickly during the season. 5-6 hard minutes and I was done tonight. That will be 10-12 later on in the season.
Good workout. The OHP was pretty slow and felt heavier than it should have, but all my assistance work felt great and strong.
This was my first workout of the day. I had some friends over for a BBQ on Saturday and got drunk so didn’t make it to the gym, and was hungover and just played poker on Sunday cause I didn’t feel like dragging myself out of the house. I was off work today for the inauguration and MLK day, so decided to just do a two a day. Heading back in here in a few minutes to skwat.
AWESOME workout. I don’t want to get ahead of myself, but god dammit, I’M BACK BITCHES!! Obviously this isn’t a world record or even a personal one, but this is the best squat workout I have had since last May.
My back was a bit tight going in, but loosened up a lot after my mobility rolling and shit. I think the softball on the psoas is really starting to help. I had literally no pain going into the SSB and was feeling real strong. My goal going in was to just get 3 and be satisfied. Once I got to the last set, I had upped it to 5, and in the middle of the set the bar was moving fast so decided to go for 8. I stopped there but easily had 2-3 more in the tank with no trouble.
Leg press and hanging abs also went well and felt strong.
No cardio since I made this a high carb day due to the double workout. I have a bball game either Tuesday or Wednesday this week and will adjust my workout schedule accordingly to accomodate it.
Cardio: 30 minutes steady state on elliptical (130 BPM HR)
As you can see from the video, the guy on my right nearly fucked me up because he can’t listen to instructions. I had told them no hand off, but the fucking retard told me later he had his music on and only heard the word “handoff”. I mean, obviously that’s partially on me for not finding someone that isn’t a complete dipshit as my spotter but holy fucking shit. If someone is benching double your bodyweight, it may be a good idea to actually pay the fuck attention to what is going on. Fucking resolutioners.
Anyways, this was very easy and would have easily been a PR if I hadn’t had the retarded spotter get me out of my groove at first, and hit the upright on the 3rd rep after I finally got settled.
Regardless, I’ll settle for an easy 4 at a weight that stapled me nearly two years ago to this date.
Played basketball tonight in my league. Game didn’t go so hot and we got blown out. Got there late and didn’t warmup and just never got into it. Not a very good effort on our part.
My left shoulder is also mildly fucked up from retard spotter last night.
Glad to see you getting back into the groove. Nice benching, especially considering the circumstances.
But seriously, we have to have a talk about how to avoid those pins, you shouldn’t still be hitting them after going to the same gym for years. Maybe on your top set, scoot down the bench an inch and (intentionally) get a liftoff.
[quote]scj119 wrote:
Glad to see you getting back into the groove. Nice benching, especially considering the circumstances.
But seriously, we have to have a talk about how to avoid those pins, you shouldn’t still be hitting them after going to the same gym for years. Maybe on your top set, scoot down the bench an inch and (intentionally) get a liftoff.[/quote]
yeah yeah yeah. I don’t hit it on the first rep so obviously it is a cue that my technique is starting to break down in the set…right? haha
20.3.3 - 1/24/13
Mobility: Chiropractor
Deadlift: 140x5, 175x0
Hottub
Not a good workout, obviously. I don’t know what I did to myself, but somehow the ribcage on my left side is injured and hurts when I breathe or flex hard. I don’t know if I did it trying to not fall off the bench the other day with retarded spotter, or hurt it foam rolling that lat too hard, or playing basketball last night, but something is amiss. I don’t think its anything to be concerned about, but was way too sore tonight to do shit on. So I didn’t try to push it and just hit the hottub to relax instead.
Gonna try to OHP tomorrow. Probably won’t go for any extra reps if I have any pain. Top set is 240, so that will still be a tough one.
Pretty damn good session. Still have the rib and shoulder pain on that left side but OHP didn’t seem to effect it (or vice versa) for whatever reason so I went and smoked 5 at 240. I thought this was a PR but I had calculated wrong going in and was one shy (just shy of the one I set back in December). I probably could have squeezed out 6 if I had really wanted it, but 5 went up smooth with no grinding so I was satisfied.
I am really bad at lat pulldowns, and most back exercises in general. Whether a product of long arms or weak back, I really don’t know but that is one thing I need to work on once I am done with this conditioning/cutting phase.
Stacked the seated OHP machine press thingy. I have no idea what it is called.
Curls were curls. I have shitty biceps. My arms are 18+ but mostly triceps and papa john’s.
