Mobility Prep
16” Front Box Squats w/ Chains
No Chains
45x10
Added Chains (+50lbs)
45x5
95x3
135x2
185x1
225x3
225x3
225x3
Wide Grip Deadlifts (straps)
135x1
185x1
225x1
275x1
325x1
325x1
325x1
325x1
325x1
Back Raise Bench Sit-ups
BWx15
BWx15
Stretching
Comments: With how I felt after last workout, I knew I
needed to make time for sleep and get some things in order. I was feeling like
I might get a cold and I was feeling warm and irritated. Got home from work and
did my chores and ate a big bowl of mac & cheese and weight gain shake and
went to be about 2hrs earlier than I had been. That did the trick and I was
feeling less tired and stressed. No DOMS like last time from the exercises I
did other than some stiffness in my core and lower back from the circus
dumbbell. To be expected going up 20lbs on that per side. Just debating if I
wanted to take another day of rest and just move the workouts out a day or
stick to the plan for this week. I figured I’d see how I felt as the day went
on. Only my right knee was achy today. AMT
to warm-up. Heart rate only got up to 150bpm
so that is good. I did one of the movement prep exercises out of order as I
plum forgot until later and now I wonder if I missed it the last workout or
not. I knew from last time that this
workout may not look that intense but it could be so no taking it lightly.
Front squats with chains to start. Same setup as last time but the working sets
with 225lbs. Felt like that was pretty big jump compared to how 185lbs felt
last time. I knew I was going to use the belt this time. Didn’t want anything
odd going on with my abdominals or obliques like last time. Did similar warm-up
as I did with the benching earlier this week. 185lbs felt pretty heavy for a
single. Knees weren’t really bothering me on these today so also a plus here.
Working sets went better than expected. Still feels heavy and I’m sure I’ll
have some bruising and scrapes on my clavicles and upper chest from the bar. I
was definitely able to move faster on these with the belt as I wasn’t thinking about
my obliques. Last set felt and moved the best. Wide grip deadlifts for singles
after this. I brought my socks this time (well didn’t misplace them in my bag
this time haha). I had felt a little off last time so rather than take somewhat
bigger jumps, I did quarter-plate jumps so that I got a little lighter weight
to start and some more singles. I think this helped. Plan here was about 65%
but I went a few lbs heavier as it was easier that way. I didn’t bring my
collars to make smaller weight jumps and the red ones weren’t easily located
and I just wanted to use all the bumper plates anyways. I will say that these
socks don’t provide much protection to the shins when it comes to pulling from
the floor and with a barbell. But they feel good and keep my from bleeding on
the bar and honestly, less goofy looking than the tape route. Still not feeling
like 100% on the form and strength on these but getting there I think. These
moved and looked comfortable, besides the shin scraping haha. Last thing was
the back raise bench abdominal stuff. I had assumed I had did this same amount
of reps last time but I had only done two sets of ten. These felt pretty easy.
I think it was more that I knew the bench would support me and didn’t have the
stitch in my abs like last time. Only really felt like work near the end of the
second set. I had taken shorter rests compared to last time too. These actually
seem to feel good on my lower back with how I have to move and brace. Home for
stretching and tacos to end the night.
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