Ok getting a bit sturdier on the reverse lunges. I did two nights of some warrior poses and restorative hip positions. Think they feel slightly better, but there are some sticky parts like my psoas that can’t seem to just relax.
Think I need to post as soon as I do a workout as I tend to forget. Yesterday’s stuff was…
4 super sets of…
14kg - 3 ea x Kb presses (bell behind) (ea arm seemed strong enough, but right shoulder still iffy)
14kg - 15 x kb swings (ok I was a bit lazy and just stuck with the 14’s)
This workout was brought to you by 10 cookies (unfortunately)
Ok I tried this The Most Intelligent Way to Warm Up
Er its too hard switching plates all the time though but eh the percentages didn’t exactly workout but close enough…
Going back to the 10 x 3 I started last April. 1st set felt heavy but 3rd - 7th set felt ok.
So out of town but found an oly gym yesterday. Didn’t do much all though it felt like a lot. he checked out my mobility which is still good although I can feel it definitely needs work in some areas. He then put me onto receiving the bar the correct way which mainly consisted of holding the bar overhead in snatch along with a lot of overhead squats. had to work on keeping my elbows turned out and shoulders down which was harder then it sounds. They kept wanting to turn in. The bar felt heavy but after 30 mins started to feel more stable. This is something the last two coaches never worked on before. Have a few more days here my shoulder is killing me though so might find a physical therapist too.
Shoulder still iffy. And still unexpectedly out of town. So did some deadlifts.
Ok so got confused since I am not at my normal gym. Once again can’t count. Started the warm up 10kg heavier than I thought and rep counts were off than was supposed to. no wonder everything felt too heavy, didn’t realise till all the way through the warm
up. Anyway…
Warm up
10 - 40 kg
8 - 45 kg
5 - 47.5 kg
4 - 50
4 - 55kg
2 x 1 - 70kg
Working sets
10 x 3 - 62.5 kg
meh some sets I could feel my shoulders not in line with bar.
Quick session. Some mobility, 5 round of 10 of db rdls, plate squats. Very light facepulls, kinda hurts the right shoulder. Going to be out of town for another week.
[quote]minimaltechno wrote:
Quick session. Some mobility, 5 round of 10 of db rdls, plate squats. Very light facepulls, kinda hurts the right shoulder. Going to be out of town for another week.[/quote]
That’s one thing I like about 531. If I am time pressed, all I have to do is the main lifts.
If I super set upper and lower, I can do it in 30 minutes.
So was out of town waaay longer than planned. It’s a long emotional story I don’t really want to get into on the internet. Just to say I’ve never gone through such shit with people, no wonder I prefer dogs to people. Just getting over the jetlag too.
Sumo Dls Warm up (well felt more like the actual workout)
10 - 30kg
8 - 35kg
6 - 40kg
4 - 43kg
2 - 50kg
1 - 55kg
Working sets (sort of)
4 - 50kg, wasn’t feeling the love with them, no body mind connection
3 x 5 40kg
Goblet Squats -
mainly to see what’s going on with my lower body when I sumo dl. So ok, right knee does not want to stay out as well as left. Read up on that, and Mr Brett glute guy says to use a different cue of driving from the outside of the heels, more to come on that later.
Landmine Squat -
For some giggles tried that they were going on about in the article. Felt a bit weird, and not sure how to calculate the weight. If I use a 20kg bar with a 15kg plate, is that 25kg? I guess it doesn’t matter though.
Single Landmine Presses (empty bar)-
the bar was there so why not
Today
Ok tested out this drive through the outer heel thing, first practiced on plates like he suggested and seemed to make a difference. Also making sure I took a wide enough stance. I think it made a difference because I have pronation, so cueing to push out my knees didn’t actually take care of the root problem.
50kg felt nice today, could definitely keep the mind body connection.
Warm up
10 - 30kg (these felt heavy but I was worried for nothing)
8 - 35kg
6 - 40kg
4 - 45kg
2 - 47.5 kg
2 - 55kg
Working set
50kg - 10 sets x 3 reps
Good Mornings
20kg - 2 x 10
Probably should’ve skipped the GM’s since TOM is coming very very soon and stupid hormones bother the back, hips and quads.
Not the best time for strength. I had wanted to deadlift yesterday but 30 mins before I got all weak feeling, nauseous and the usual stuff. Went home and slept most of the night through, just up long enough to eat & watch my first episode of Better Call Saul.
Feeling anxious, I have some news to tell people I really don’t want to. Coffee didn’t help.
Mobility stuff…
barbed foam roller, really hurty in the hip crease area.
single leg hip thrusts
over head squats on plates on heels
wide stance on plates on outer edge of foot
v lunges
3 x 10 facepulls
2 x 10 pull throughs (for some reason couldn’t do as many as I’m used to)
2 x 5s ytwl’s
Complete oafishness in the gym. Finally told my boss, so was probably a little distracted. Anyway dropping weights, and putting 5kg more on one side of the bar and not the other, followed by some more dropping of shit. I can’t begin to remember what warm up weights I did but it went from…
Actually after the 6th set things felt better, and my work capacity is finally getting back to normal, didn’t feel even slightly out of breath. Although the cycle to work today felt harder than normal.
Some stretching, right hip feels a little looser, might go back to the inserts for lifting though.
Fricking back has been at me, mainly due to stress I think, and not sleeping properly. Need to do my rib breathing exercises. Also definitely think this Lycria is helping me put on some extra pounds. Just need to tighten diet up, back to studying today as well as the family stress.
Anyhoo I’ll complain later…
Sumo dls…
Warm up (way off on percentages I think, need to write it down)
10 - 32.5 kg
8 - 37.5 kg
6 - 42.5 kg
4 - 52.5 kg
2 - 57.2 kg
1 - 70 kg (this felt nice)
Working set
60kg - 10 sets x 3 reps
Things felt light from the few days break, but mobility and form did not feel tight. Kept having to correct myself, I’m sure a few reps were off.
[quote]minimaltechno wrote:
Fricking back has been at me, mainly due to stress I think, and not sleeping properly. Need to do my rib breathing exercises. Also definitely think this Lycria is helping me put on some extra pounds. Just need to tighten diet up, back to studying today as well as the family stress.
Anyhoo I’ll complain later…
Sumo dls…
Warm up (way off on percentages I think, need to write it down)
10 - 32.5 kg
8 - 37.5 kg
6 - 42.5 kg
4 - 52.5 kg
2 - 57.2 kg
1 - 70 kg (this felt nice)
Working set
60kg - 10 sets x 3 reps
Things felt light from the few days break, but mobility and form did not feel tight. Kept having to correct myself, I’m sure a few reps were off.
[/quote]
[quote]minimaltechno wrote:
Fricking back has been at me, mainly due to stress I think, and not sleeping properly. Need to do my rib breathing exercises. Also definitely think this Lycria is helping me put on some extra pounds. Just need to tighten diet up, back to studying today as well as the family stress.
Anyhoo I’ll complain later…
Sumo dls…
Warm up (way off on percentages I think, need to write it down)
10 - 32.5 kg
8 - 37.5 kg
6 - 42.5 kg
4 - 52.5 kg
2 - 57.2 kg
1 - 70 kg (this felt nice)
Working set
60kg - 10 sets x 3 reps
Things felt light from the few days break, but mobility and form did not feel tight. Kept having to correct myself, I’m sure a few reps were off.
[/quote]
Still more reps then not being at the gym.
Keep at it!
[/quote]
Yeah we’ll see how long I can keep adding 2.5kg per workout with the 10 sets of 3 reps. This new warm up has certainly kept the adductor strain I felt after doing a couple of weeks of the 10x3 last year though. And my calluses are back, have not had them in something like 3 years (although must not pick at them).
I didn’t know how I’d feel, have not had much of an appetite with stress, only ate 2 eggs before going to gym. And didn’t actually want to think about anything. But got some nice iron comfort. Despite the lack of calories and the mental fatigue, felt very strong, its the strong time of month, on my O. V walk lunges, some stretching, etc etc.
Sumo dls…
Warm ups
10 - 32.5 kg
8 - 37.5 kg
6 - 42.5 kg
4 - 52.5 kg
2 - 57.2 kg
1 - 72.5 kg
So dug up some old programs, back when I had just rebuilt my shoulder. Anyway the weights are light and the rest periods are short.
Some ytwls for warm ups
4 sets x 8 reps - 60 seconds rest between 2 exercises:
A1 DB close grip floor press - 7kgs
A2 DB push press - 8kgs
B1 bench step ups - BW
B2 walking lunges - BW
C1 real rows - 8kgs
C2 bench twisty rows - 10kg (er last set was only 5 reps)
D1 kb swings - 24kg
D2 kb deadlift - 24kg
Wanted to squeeze in some facepulls but someone was in my way and needed to get back to work. I might think about mixing up the upper body pulls with pushes???
my bike has a flat, can’t seem to pump it up.
