5 Minutes Precor RBK 835 Recumbent
Bike
Leaning Calf Raises
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Modified Angled Push-ups
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” Cambered Squat Bar Box Squats w/ bands
50x9
Added Bands (+90lbs)
50x3
100x3
150x3
200x3
250x3
300x3
350x3
16” Jack Stand Pulls
135x1
235x1
335x1
435x1
Added Straps
535x1
535x1
535x1
535x1
535x1
Smith Machine Plank
BW+85x60 Seconds
Stretching
Comments: Just can’t seem to get the rest I need this week. Way too stressed out at work. Almost took off half the day for a “mental health day”. But I calmed down. For the warm-up, I think I’ll rotate the bikes I use if I can. Do the virtual one Day 1, recumbent Day 2 and the whatever Day 3. So recumbent bike it was. Stuck with the one with no heartrate option that works but that is fine. Calves felt ok. Tight but still easy. No issues with my ankles. Knees were godawful sore and achy on both goblets and RDLs. Band rows felt good. Modified push-ups were slightly better than last session but I need to get them to feel perfect. Plank was easy. Then the biceps stretches. Pretty tight. Hip swings went well. On to the weights as is the case. Cambered box squats with bands again. Change being that it wasn’t going to be working up to 3x3 like the past three weeks. This time it was still triples but going up to 350lbs for the top set. 50lbs jumps. Knees were definitely more achy than they were last week. Not the most stable setup with all those 25’s on the bar as I got up in weight as I don’t have any clamps or collars that are tight for this bar. My plan was to do rehband belt on the penultimate set and then my ratchet belt for the top set. I’ve been without the hard belt on the squats for quite some time now so it was bit interesting for that set. I felt stable and secure but I felt like my breathing was off from the belt. Still felt good here. This might be the last week of the banded stuff on the box squats for a while. Squats seem to wear out my lower back a fair amount too. Jack stand pulls after that. Same as last time with the EMOM of five singles. Goal was 85% of the projected max of 625lbs which is a little over 531lbs. But I know the Arnold deadlift is where I need to be at so I figured that I’d just not deal with the micro weights. So 100lbs jumps on the singles to 535lbs. 135lbs felt so easy and then it just got tougher each one. Looked faster than it felt. I used the dense 100lbs and 75lbs plates. 535lbs was slow going. Like each time I did it, I felt the lag and that slight hesitation had me thinking it would stay on the floor but each time I broke it and locked out the weight. I don’t like feeling like I’m slow on deadlifts. I so badly want this to be stronger. Hard on lower back but I could feel my hamstrings working hard here. Last item for the session was the weighted plank. Last time this was skipped because I had to combine workouts. I had in my notes that the most I’d done for the minute hold was 55lbs but it appears I had done 75lbs before and forgot to update it. I felt that 85lbs was good to try and it went well enough. No feelings of possible strain with all the ab stuff that has been happening. Home to stretch, eat and recover. But for real, I need to get some good sleep soon.
BW+85x60 Seconds
Stretching
Comments: Just can’t seem to get the rest I need this week. Way too stressed out at work. Almost took off half the day for a “mental health day”. But I calmed down. For the warm-up, I think I’ll rotate the bikes I use if I can. Do the virtual one Day 1, recumbent Day 2 and the whatever Day 3. So recumbent bike it was. Stuck with the one with no heartrate option that works but that is fine. Calves felt ok. Tight but still easy. No issues with my ankles. Knees were godawful sore and achy on both goblets and RDLs. Band rows felt good. Modified push-ups were slightly better than last session but I need to get them to feel perfect. Plank was easy. Then the biceps stretches. Pretty tight. Hip swings went well. On to the weights as is the case. Cambered box squats with bands again. Change being that it wasn’t going to be working up to 3x3 like the past three weeks. This time it was still triples but going up to 350lbs for the top set. 50lbs jumps. Knees were definitely more achy than they were last week. Not the most stable setup with all those 25’s on the bar as I got up in weight as I don’t have any clamps or collars that are tight for this bar. My plan was to do rehband belt on the penultimate set and then my ratchet belt for the top set. I’ve been without the hard belt on the squats for quite some time now so it was bit interesting for that set. I felt stable and secure but I felt like my breathing was off from the belt. Still felt good here. This might be the last week of the banded stuff on the box squats for a while. Squats seem to wear out my lower back a fair amount too. Jack stand pulls after that. Same as last time with the EMOM of five singles. Goal was 85% of the projected max of 625lbs which is a little over 531lbs. But I know the Arnold deadlift is where I need to be at so I figured that I’d just not deal with the micro weights. So 100lbs jumps on the singles to 535lbs. 135lbs felt so easy and then it just got tougher each one. Looked faster than it felt. I used the dense 100lbs and 75lbs plates. 535lbs was slow going. Like each time I did it, I felt the lag and that slight hesitation had me thinking it would stay on the floor but each time I broke it and locked out the weight. I don’t like feeling like I’m slow on deadlifts. I so badly want this to be stronger. Hard on lower back but I could feel my hamstrings working hard here. Last item for the session was the weighted plank. Last time this was skipped because I had to combine workouts. I had in my notes that the most I’d done for the minute hold was 55lbs but it appears I had done 75lbs before and forgot to update it. I felt that 85lbs was good to try and it went well enough. No feelings of possible strain with all the ab stuff that has been happening. Home to stretch, eat and recover. But for real, I need to get some good sleep soon.
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