Mobility Prep
Dumbbell Front Squats to Box (15”)
bwx25
kettlebells
15’sx20
dumbbells
40’sx10
40’sx10
40’sx10
Axle Romanian Deadlifts w/ straps
30x15
120x5
210x5
300x3
390x3
480x5
Crunches
bwx25
Lying Leg Raises
bwx25
Planks
bwx60 seconds
Side Planks
bwx60/60 seconds
Stretching
Comments: I had meant to go for a walk yesterday to keep
things nice and loose but I didn’t use my time wisely. I wonder if that is why
my back was tense and acting up the following day. It was definitely not
something that I wanted. Heat pad, soft tissue work with the car buffer and
foam rolling. Even did some hanging on the dip stand and that got something to
shift. Hard to know what is wise. I don’t want to be sedentary but I don’t want
continued relapses of pain. If it doesn’t get worse while doing stuff, so be
it. It does seem to be delayed with my body responses. I may just have to deal
with some discomforts. Went for a brief walk and my shin splints were acting up
a little. Put on the compression socks as I was going to be doing some
deadlifting stuff. First exercise was squatting to a box. I misread my workout
sheet in two ways. One, I had assumed it was just goblet squat/front squat
interchangeably. So since I had made that assumption, I had thought the weights
listed were for a pair and not a single implement. So my legs were feeling
pretty toasty on the first set with no weights. Not been doing a lot of
anterior loading for my squats and the box was a bit lower than normal. I’ve
been using my couch for the squats so higher but I sink into it so it gets
deep. Quads were pumped. So double weight I was supposed to on the remaining
sets. Trying to go at a good pace and clip. I was taking rests to prepare my
dinner as I knew the eye round roast wasn’t going to be enough. Cautious that
this was just causing pressure from muscles being worked and not from direct
action of pain. More that things are swelling and pain is from that. So this
was supposed to be half the weight and goblet squats and this was to be next
week. Light so it doesn’t matter too much in the grand scheme of things. Yes, I
did start singing during the second set. I have less inhibitions when I’m alone
and in control of the music haha. Anyways, next was the deadlift stuff. RDLs
with the axle and the pads. Appears this was a good one I came up with. Plan
here was warm-up and then do 5-3 reps to a top set of 5 reps. I was thinking
like 440lbs was about where I would end up if I was feeling good. Did the empty
axle for my warm-up for a set of 15 reps. I didn’t want to add weight to it and
mess around with strange jumps. No pauses on these and it felt much easier. Mr.
Westerling liked the rdls I was doing but doesn’t think time under tension in
that compromised part is the best thing right now with my back kind of flairing
up with pain every so often. Fine by me. Plate jumps and straps. Felt good but
I was concerned with my back as it was feeling tense. I felt strong in the
hamstrings so I took a gamble and did another plate jump instead of going for
the 440lbs. Felt darn heavy. A little lightheaded after that first rep but then
I got my composure and got the other reps. This was darn tough though. This was
the last of the hard stuff as the rest of it was bodyweight abdominal stuff.
Essentially the core work I had been doing each week. Bit different in that
this will be alternated with other stuff. Trying to make it be abdominals and
not trying to force ROM here. Pulling with the abs on the crunches. Lying leg
raises I didn’t feel any pressure on my lower back. I’ve been feeling that on a
few sessions and it’s not a great sensation so that’s good. Planks were good
too. The last set of the side planks was the easiest of the three holds I did.
Ate my beef and big bowl of ramen before stretching and doing recovery stuff.
Hopefully I can rest well and feel decent enough the rest of the week.
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