Mobility Prep
12” Log Incline Bench Presses w/ bands
No Bands
87x3
Added Bands (+17lbs bottom/+36lbs top)
87x3
117x3
147x3
177x3
207x3
207x3
207x3
207x3
207x3
12” Log Incline Bench Presses w/ bands
No Bands
87x3
Added Bands (+17lbs bottom/+36lbs top)
87x3
117x3
147x3
177x3
207x3
207x3
207x3
207x3
207x3
Inverted Ring Rows
bw+10x5
bw+55x10
bw+55x10
bw+55x10
bw+55x10
bw+10x5
bw+55x10
bw+55x10
bw+55x10
bw+55x10
Incline Dumbbell Triceps Extensions (3 seconds negatives)
10’sx12
40’sx12
40’sx12
40’sx12
10’sx12
40’sx12
40’sx12
40’sx12
Paused Leaning Dumbbell Lateral Raises/Paused Half Kneeling Band Face Pulls
10x15/15 —mmbx15
10x15/15 —mmbx15
10x15/15 —mmbx15
10x15/15 —mmbx15
Iso Bulgarian Split Squat Holds/Single Leg Iso Hamstring Bridges
15/15 seconds —30/30 seconds
15/15 seconds —30/30 seconds
15/15 seconds —30/30 seconds
15/15 seconds —30/30 seconds
15/15 seconds —30/30 seconds
15/15 seconds —30/30 seconds
Goblet Squats w/ Hip Band (dbl mini)
bwx5
15x10
40x10
40x10
bwx5
15x10
40x10
40x10
Stretching
Comments: I guess I’m ok but I'm feeling a lot of different emotions. Nothing has changed from Tuesday as far as where I am. I want to ignore it and act like nothing is happening with the knee since I have no pain but having it give on me like that several times on similar exercises tells me not to ignore it. But I won't know what is wrong (maybe) until next month so it is a lot of waiting. I'm annoyed that I'm letting something derail my good feelings I've had, even if for the moment. I want to keep pushing forward but I worry that my body is just constantly telling me to slow my roll. I don't want to be an injured hasbeen or neverwas. Trying to not think on it too much or it will drive me insane. I don't like things being changed from the original plan because I feel like I failed and I know that isn't the case. Have to go a different route to reach the goal is all. It's the things that require space and time. And usually sleep. But I'm also thinking about the good. I'm not in any pain. I can still work the deadlift. It isn't my back this time. I can keep working on my overhead. I like how my shoulders look in the side profile. Trying to think about how to solve this issue and problem. I know I've worked through injuries and come out better. Very little has to change. I have full ROM. This has been the loop of thoughts in my head since Tuesday. It was enough that I had to take half a day off at work the following day to take some of the urgency out of the day and deload a little mentally. What really gets me is that since Tuesday, I’ve done full squats and split squats without weight and not instability or pain. Just increased anxiety doing them. Can be hard to take the band-aid off. Fine line between brave and stupid. The initial part of the workout wouldn’t be of concern. Mobility stuff for the lats, traps and scap. Hard to tell if things were happy or not in my shoulders and joints but the mobility stuff felt good. Left side was feeling tight on the lat part and I think that may be stress related as that is the side. Bands on the log press again. So the plan here was to do 5x3 with 5-10lbs more than last time I did these. Same band tension. I went with 7lbs as it meant I could just do the log without dealing with the fractional plates. I think I was also wanting to put in effort since I didn’t do an exercise that requires a lot of effort on Tuesday with the split squats. Trying to focus on the things I have in front of me and just picturing that I’m getting my pressing stronger to keep up with the competition. But it does feel heavy on the joints with bands. I did take longer rests compared to the last time I did these. Shoulders were feeling achy. I hadn’t really done any soft tissue work outside of back (upper and lower), hamstrings and calves. Ring rows after that. More weight for 4x10 so dropping reps. I figured at this point, I could afford to add a little weight to the warm-up set. This weight on my body is actually registering as something. Not to say that the weights before weren’t nothing but there is an added pressure on my core that this weight is crushing down. As has been the case, the sets feel easier as I go. With the triceps, I took a gamble. I felt after last time, I could probably get through the workout using the 40lbs dumbbells. I didn’t think just a few reps with the 10lbs would be enough so I did a set of 12. Elbows a little achy but I could do it. Now what is normally the last bit of the session was the shoulder and traps superset again. This time it was just two sets of each and for higher reps. I lowered the dumbbell weight but kept the band tension the same. This seemed about right. Now this workout ended and another one began. This was for the lower body with the leg issue. So the first part was supersetting isometrics of split squats with hamstring bridges. 15 seconds for the split squats and 30 seconds for the hamstring bridges. The split squat holds felt better as I did them. My left side was definitely harder to come out of the hole than the right. The bridges were difficult and harder each round. Part of it is that I count slow it seems so I may have been closer to 20 seconds and 40 seconds on these. But those bridges were really rough on my hamstrings. Then the last bit of it was goblet squats. I was advised to have light band tension around my knees and to slow down the tempo. And use a light weight. I had figured that 15lbs kettlebell would be enough but it was too light so I went up to the 40lbs dumbbell. Felt easy. Haven’t done goblet squats in a while and they would always seem to get me out of breath but not this time. So I’m still improving. Ate a roast and put stuff away before stretching.
Comments: I guess I’m ok but I'm feeling a lot of different emotions. Nothing has changed from Tuesday as far as where I am. I want to ignore it and act like nothing is happening with the knee since I have no pain but having it give on me like that several times on similar exercises tells me not to ignore it. But I won't know what is wrong (maybe) until next month so it is a lot of waiting. I'm annoyed that I'm letting something derail my good feelings I've had, even if for the moment. I want to keep pushing forward but I worry that my body is just constantly telling me to slow my roll. I don't want to be an injured hasbeen or neverwas. Trying to not think on it too much or it will drive me insane. I don't like things being changed from the original plan because I feel like I failed and I know that isn't the case. Have to go a different route to reach the goal is all. It's the things that require space and time. And usually sleep. But I'm also thinking about the good. I'm not in any pain. I can still work the deadlift. It isn't my back this time. I can keep working on my overhead. I like how my shoulders look in the side profile. Trying to think about how to solve this issue and problem. I know I've worked through injuries and come out better. Very little has to change. I have full ROM. This has been the loop of thoughts in my head since Tuesday. It was enough that I had to take half a day off at work the following day to take some of the urgency out of the day and deload a little mentally. What really gets me is that since Tuesday, I’ve done full squats and split squats without weight and not instability or pain. Just increased anxiety doing them. Can be hard to take the band-aid off. Fine line between brave and stupid. The initial part of the workout wouldn’t be of concern. Mobility stuff for the lats, traps and scap. Hard to tell if things were happy or not in my shoulders and joints but the mobility stuff felt good. Left side was feeling tight on the lat part and I think that may be stress related as that is the side. Bands on the log press again. So the plan here was to do 5x3 with 5-10lbs more than last time I did these. Same band tension. I went with 7lbs as it meant I could just do the log without dealing with the fractional plates. I think I was also wanting to put in effort since I didn’t do an exercise that requires a lot of effort on Tuesday with the split squats. Trying to focus on the things I have in front of me and just picturing that I’m getting my pressing stronger to keep up with the competition. But it does feel heavy on the joints with bands. I did take longer rests compared to the last time I did these. Shoulders were feeling achy. I hadn’t really done any soft tissue work outside of back (upper and lower), hamstrings and calves. Ring rows after that. More weight for 4x10 so dropping reps. I figured at this point, I could afford to add a little weight to the warm-up set. This weight on my body is actually registering as something. Not to say that the weights before weren’t nothing but there is an added pressure on my core that this weight is crushing down. As has been the case, the sets feel easier as I go. With the triceps, I took a gamble. I felt after last time, I could probably get through the workout using the 40lbs dumbbells. I didn’t think just a few reps with the 10lbs would be enough so I did a set of 12. Elbows a little achy but I could do it. Now what is normally the last bit of the session was the shoulder and traps superset again. This time it was just two sets of each and for higher reps. I lowered the dumbbell weight but kept the band tension the same. This seemed about right. Now this workout ended and another one began. This was for the lower body with the leg issue. So the first part was supersetting isometrics of split squats with hamstring bridges. 15 seconds for the split squats and 30 seconds for the hamstring bridges. The split squat holds felt better as I did them. My left side was definitely harder to come out of the hole than the right. The bridges were difficult and harder each round. Part of it is that I count slow it seems so I may have been closer to 20 seconds and 40 seconds on these. But those bridges were really rough on my hamstrings. Then the last bit of it was goblet squats. I was advised to have light band tension around my knees and to slow down the tempo. And use a light weight. I had figured that 15lbs kettlebell would be enough but it was too light so I went up to the 40lbs dumbbell. Felt easy. Haven’t done goblet squats in a while and they would always seem to get me out of breath but not this time. So I’m still improving. Ate a roast and put stuff away before stretching.
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