Leaning Calf Raises
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Modified Angled 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
16” Safety Squat Bar Box Squats w/ bands
Bodyweight Plank
20 Seconds
Biceps Stretches
20 Seconds
20 Seconds
Front to Back Hip Swings
BWx10/10
Side to Side Hip Swings
BWx10/10
16” Safety Squat Bar Box Squats w/ bands
70x9
120x3
Added Bands (+90lbs)
70x3
120x3
160x3
210x3
250x3
300x3
300x3
300x3
Deadlifts
135x1
225x1
315x1
395x1
EMOM (Added Straps)
468x1
468x1
468x1
468x1
468x1
Decline Situps
BWx20
BWx20
Stretching
Comments: I’m definitely beat up. Thursday was about 5hrs ride to Virginia and I went for about a 45 minute walk along country roads. Probably not the wisest thing as it takes about five minutes to walk up the driveway due to the steep incline so that was a bit more exhausting end to a nice walk. Hotel bed didn’t help matters as it made me feel sore, everywhere. My injured disc bugle was acting up, my right oblique and my knees felt like utter crap. But I also didn’t want to sit around and do nothing. So gym it was. Well, more of a health and wellness center that has a safety squat bar. I’ve been there before but last visit was three years ago. Two years ago I was injured and not cleared for long drives (missed Thanksgiving) and last year I was recovering from Nats and the flu. Virtual bike up first. They actually had the same bike as the Y but it was updated. Like PS4/XBOX360 graphics. So much was added to the interface that it threw me off at first. I had one of my worst times ever on it but I chalk that up to the “hike walk” from the day before as my 146bpm was my highest reading. Calves were ok, felt easy. Knees and hips were achy on both goblet squats and rdls. But still better than was expecting with the way they felt this morning and last night. Band rows were good on the back. Felt my right side feeling a bit tight and sore. Modified push-ups were better than the previous session. But still not how I want them to be yet. Plank was easy. Then the biceps stretches. Shoulders were tight. Hip swings I hoped would get some tension out of my lower back and hips. No such luck. Weight time. The plan had been to use my weird cambered squat bar but since it wasn’t at this gym hundreds of miles away, I used the ssb they had. A bit beefier than mine and has handles that I can’t be removed without a wrench (I had one but why bother). My ssb and csb numbers were pretty close in the past so using the same weights wouldn’t be that much of a problem. Yeh, knees and hips didn’t care for this. Also my camera was fogged over from the cold air so I had to use my phone to film at first. I adjusted the position of the “box” and that seemed to fix some of the discomfort. Right side oblique was feeling a certain way so I was watching that. I felt like I was moving so slow on these. Got a little too forward on the last rep of the second working weight set to rerack the bar. Video says I wasn’t slowed down as much as I thought I was. Guess it’s just the perception of time under the tension of bands and weight. It was exhausting. Deadlifts next. I wasn’t looking forward to this. Fairly big jump in weight but reduced singles. Just hoping I don’t embarrass myself missing a lift. This was my first time encountering hexaplates for deadlifts. This was annoying. Thankfully I only had to worry about singles but if it had been reps, woo boy would that have been a pain. Just never felt comfortable once I got more than one plate on the bar. Plate jumps up to 315lbs and then I wasn’t sure where to go from there. Wasn’t really going to be even jumps to the top weight so after some debate, went with 395lbs. Not great. Five singles for the EMOM. None felt great to me. Just some felt less bad than others. Third rep might have been my slowest. Fourth one move quicker but I lost tightness in my lower back a split second and I knew that I needed to not have that happen on the last one. Just glad that was done. Why do deadlifts hate me so? Then abdominal work again. Decline situps. Could feel that stitch in my side just setting up. The bench was too thin so my body kept sliding to the sides. Stuck to having a full deload of the movement at the bottom to get my abs some additional work beyond purely static holding and bracing. This wasn’t terrible. After that, I got to do some deep stretching with some assistance devices for my calves, hip extensors and hip flexors.
160x3
210x3
250x3
300x3
300x3
300x3
Deadlifts
135x1
225x1
315x1
395x1
EMOM (Added Straps)
468x1
468x1
468x1
468x1
468x1
Decline Situps
BWx20
BWx20
Stretching
Comments: I’m definitely beat up. Thursday was about 5hrs ride to Virginia and I went for about a 45 minute walk along country roads. Probably not the wisest thing as it takes about five minutes to walk up the driveway due to the steep incline so that was a bit more exhausting end to a nice walk. Hotel bed didn’t help matters as it made me feel sore, everywhere. My injured disc bugle was acting up, my right oblique and my knees felt like utter crap. But I also didn’t want to sit around and do nothing. So gym it was. Well, more of a health and wellness center that has a safety squat bar. I’ve been there before but last visit was three years ago. Two years ago I was injured and not cleared for long drives (missed Thanksgiving) and last year I was recovering from Nats and the flu. Virtual bike up first. They actually had the same bike as the Y but it was updated. Like PS4/XBOX360 graphics. So much was added to the interface that it threw me off at first. I had one of my worst times ever on it but I chalk that up to the “hike walk” from the day before as my 146bpm was my highest reading. Calves were ok, felt easy. Knees and hips were achy on both goblet squats and rdls. But still better than was expecting with the way they felt this morning and last night. Band rows were good on the back. Felt my right side feeling a bit tight and sore. Modified push-ups were better than the previous session. But still not how I want them to be yet. Plank was easy. Then the biceps stretches. Shoulders were tight. Hip swings I hoped would get some tension out of my lower back and hips. No such luck. Weight time. The plan had been to use my weird cambered squat bar but since it wasn’t at this gym hundreds of miles away, I used the ssb they had. A bit beefier than mine and has handles that I can’t be removed without a wrench (I had one but why bother). My ssb and csb numbers were pretty close in the past so using the same weights wouldn’t be that much of a problem. Yeh, knees and hips didn’t care for this. Also my camera was fogged over from the cold air so I had to use my phone to film at first. I adjusted the position of the “box” and that seemed to fix some of the discomfort. Right side oblique was feeling a certain way so I was watching that. I felt like I was moving so slow on these. Got a little too forward on the last rep of the second working weight set to rerack the bar. Video says I wasn’t slowed down as much as I thought I was. Guess it’s just the perception of time under the tension of bands and weight. It was exhausting. Deadlifts next. I wasn’t looking forward to this. Fairly big jump in weight but reduced singles. Just hoping I don’t embarrass myself missing a lift. This was my first time encountering hexaplates for deadlifts. This was annoying. Thankfully I only had to worry about singles but if it had been reps, woo boy would that have been a pain. Just never felt comfortable once I got more than one plate on the bar. Plate jumps up to 315lbs and then I wasn’t sure where to go from there. Wasn’t really going to be even jumps to the top weight so after some debate, went with 395lbs. Not great. Five singles for the EMOM. None felt great to me. Just some felt less bad than others. Third rep might have been my slowest. Fourth one move quicker but I lost tightness in my lower back a split second and I knew that I needed to not have that happen on the last one. Just glad that was done. Why do deadlifts hate me so? Then abdominal work again. Decline situps. Could feel that stitch in my side just setting up. The bench was too thin so my body kept sliding to the sides. Stuck to having a full deload of the movement at the bottom to get my abs some additional work beyond purely static holding and bracing. This wasn’t terrible. After that, I got to do some deep stretching with some assistance devices for my calves, hip extensors and hip flexors.
No comments:
Post a Comment