Leaning Calf Raises
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Push-ups
BWx15
Bodyweight Plank
20 Seconds
Biceps Stretches
20 Seconds
20 Seconds
Front to Back Hip Swings
BWx10/10
Side to Side Hip Swings
BWx10/10
Axle Clean and Jerks (one clean)
85x1
105x1
125x1
145x1
165x1
185x1
205x1
225x5
Pulldowns
90x10
150x10
170x10
190x10
210x10
Incline Dumbbell Bench Presses
20’sx10
45’sx10
60’sx10
75’sx10
90’sx10
Stretching
Comments: Biceps sore from stone of steel stuff. To be expected but I wasn’t expecting this much. I guess I’ve been much more efficient in my lifts that I haven’t been stressing them much. Mostly because it was touch and go there most of this year after the scare. Well survived the first week of “light stuff” now on to week two. Warmed up on the exercise bike as per usual. 155bpm highest reading this time. Breathing is getting better. Not my best distance in the time limit but not the worst. Calves felt pretty good today. They were tight but the reps felt easy and ready for more. Goblet squats were ok. Felt like my knees would ache but they didn’t. Some minor knee aches on the RDLs. Trying to get a good hamstring stretch. Band rows and push-ups felt good. I was expecting some shoulder tightness on the push-ups. Best they’ve felt since coming back to it again. Plank was easy, not much to say here. Then the biceps stretches. Upper body was tight but not as tight as I was expecting after all that isometric hugging haha. I was looking forward to hip swings to loosen up my back and hips. Felt good. On to the weights. Axle clean and jerks with the plan being 20lbs jump singles to 70% for a set of five. Sounds easy enough. Hell, I was thinking of doing a single at the top weight before doing the set of five. But then I did my first rep and I knew that was going to be a tall order. Just immediate soreness in both biceps at both insertion points. Even the brachioradialis. Oof. Massive amounts of soreness. I had thought they were sore before. I was wondering if this was the day they went honestly. I just made sure I was doing the as crisp as possible. Whistling past a graveyard so to speak. My left knee was a little achy on the break off the floor. 225lbs was not my best. Clean was tougher and it felt heavy on my shoulders. Ugh. Glad that was done. As last time, it was then the rep work. Pulldowns this time. Same plan as rows. But I wasn’t this sore in the arms last week. So I wasn’t sure if the numbers I had in mind were going to happen. Figured I’d just do it and see how I felt and stop if it became a bad sensation. Pulldowns weren’t nearly as bad on the arms with how I do them now, getting the back to do most of the work. Again, 10lbs over my best set of 15 for the top set. Final thing for the night was dumbbells on bench again. Incline this time. It has been even longer I think and I didn’t remember what setting for the bench. They got rid of benches during the break in time since I’ve done dumbbell pressing. I had it too high for the first two sets and got it right after that. Shouldering the dumbbells was interesting. Didn’t want to curl them up with my biceps being sore so. Like pulldowns, I tried to set things up so that I could stop early and still hit an ok weight if necessary. 15lbs jumps for incline versus 20lbs for regular. I also wanted to use jumps where there were matching pairs too. I ended up having to wait a bit for the 75lbs dumbbells. Then as I was about to go, the power went out briefly. Not making this easy. It was pretty easy lifting though, had to recount my reps to make sure I didn’t miss one. So next jump was to the 90’s which I had as my post injury 10rm. I checked my bag and realized I had forgotten my wrist wraps. Added level of difficulty haha. So this was either going to be a great set or end poorly. I was leaning on poorly when I had issues just getting them on to my lap without curling them up. But up they went and I managed to have good control. Right side does lag but again, not as bad as in the past. Home to stretch and ice the crap out of my knees and arms.
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