Mobility Prep
Seated Band Hamstring Curls (3-3-0-0 tempo)
ab’sx20
ab’sx20
ab’sx20
ab’sx20
ab’sx20
ab’sx20
Wide Grip Romanian Deadlifts (5 seconds negative, straps, no hard belt)
45x5
95x5
135x5
185x3
225x3
265x3
305x8
305x8
305x8
245x17
45x5
95x5
135x5
185x3
225x3
265x3
305x8
305x8
305x8
245x17
Walking Lunges
bwx12/12
bwx12/12
bwx12/12
bwx12/12
bwx12/12
bwx12/12
Paused Copenhagen Plank Lifts (2 seconds)
bwx10/10 (7 seconds hold last rep)
bwx10/10 (9 seconds hold last rep)
bwx10/10 (3 seconds hold each rep)
bwx10/10 (7 seconds hold last rep)
bwx10/10 (9 seconds hold last rep)
bwx10/10 (3 seconds hold each rep)
Nordic Curls (self-assist on concentrics)
bwx0 (attempted but too much pain)
bwx0 (attempted but too much pain)
Paused Standing Band Hip Adductions (1 second)/Hanging L-Sits
mbx15/15 – bwx30 seconds
mmbx15/15 – bwx30 seconds
mmb+µbx15/15 – bwx30 seconds
mbx15/15 – bwx30 seconds
mmbx15/15 – bwx30 seconds
mmb+µbx15/15 – bwx30 seconds
Stretching
Comments: Things have been a lot less stressful so far this week. Maybe because there aren’t as many fires to put out or maybe me realizing that I was stressing myself into illness is letting me watch and catch the signs and course correct. Raining last night so allergies were acting up but took appropriate meds for that so I was good. Getting cold and windy now. As for my body, left leg thingy still happening but seems to not be as present. Tried to get working out as soon as I finished work as I knew this could a be longer session. Mobility stuff was good. Feeling some DOMS in the quads still from Saturday. Left knee was feeling achy which was a little odd. Not pain or anything, just an ache. After that it was on banded leg curls with tempo applied to the contraction and eccentric. Same as last week with the tempo and aiming for 3x15-20. But I was told to push it more on these compared to last week. So I upped the band tension considerably. I wasn’t sure how the left leg would like these as hamstring stuff involving knee flexion seemed to irritate things on Saturday. It did on these but not as much as other things have and I seemed to get used to it as I did them. Discomfort was minimal and hard to say if that if from getting used to it or endorphins from training or just other factors. But they felt good and I was surprised that I was able to do this increased band tension and match reps from last week and still be within the parameters of difficulty set. Wide grip rdls up next. Same 5 second eccentrics and brief pauses. Plan was to warm-up and then do 3x8 followed by a max rep set. Left leg tight but no pain or discomfort from doing these. The added weight was noticed. Actual lifting of the weight was pretty easy, just that control for these reps. Down set I knew was going to suck. It was going to be a lot of time under tension and odds were that it would be the upper body that would go before the lower body did with the amount of time. Even with straps, the forearms and grip get fatigued. Upper back also gets fatigued and when it goes, gripping stuff becomes a lot harder too. I know that is something that I’ll need to consider and put some attention to get my numbers higher on a grip hold event for time (I’m good but I could be better). But I hit the goal I was expecting to hit based off my own little guessing game. Into the streets for lunges. All the lights and caution stuff. This time, I did some mobility things before doing the exercise. Sat in a full squat for a little and did some knees over toes getting the ankles good and ready as well as making sure the leg discomfort wasn’t going to be a problem. Advice for this week was to stick to bodyweight and to slow down the movement if I could to increase difficult and to troubleshoot sore spots in the ROM. So I slowed things down and tried to get a smooth motion and work on getting the stride longer. These felt good on all sets. Only had a slight stumble in my tempo near the end of the last set when a strong gust of wind caught me off guard. Into the garage for the copenhagen stuff. Advised to adjust hold times to make harder if needed. So for the first two sets, I did 2 seconds like last week and then a longer hold on the last set. I think I did shorter hold the first set as after looking at the video, I lost count and I think I did like 13 reps instead of 10 that first set. Second set felt easier so rather than stick to the same for the last set, I did 3 second holds per rep. I knew that 5 second holds with this setup would be too much. Nordic curls were next. At least that was the plan. I wasn’t sure how these would go after last week. Plan was again 3x6 with bodyweight. There was discomfort but I was able to do everything last week after it. Went for that first one and just sharp pain in the left leg and couldn’t initiate the concentric. Took a few minutes to assess things and make sure I was ok. Called it there on that. Having pain isn’t lucky but this is lucky in that I didn’t make things worse or hurt myself to the point of needing to go to urgent care. I’m not entirely sure what is up. I felt it was best to just move on to the last thing for the evening rather than try to do a substitute exercise with my left leg irritated from that. So last thing was the superset of standing band hip adductions and hanging l-sits again. Advised this time to add a slight pause on the hip adductions and try to not rotate torso. It was raining slightly so I stuck to the garage for the bands. I also didn’t want to not use the Nordic curl setup since it uses a ton of weights. I have an ideal anchor for these. So I figured the best way to do these was to have something to brace my upper body with so that all the focus would be on the leg motion. That upside of that was by eliminating the balancing aspect, I could increase the band tension substantially from what I had last week. I also went with 1 second pauses as well and increased the band tension each set. Wiped down the squat rack each time for the hanging abs. Right shoulder seemed to be less irritated by these this week. I think the shoulder is finally getting better and recovering from whatever from the last contest. A bit annoyed I had to stop on the Nordic curls. I think they are just too much without assistance right now with the other things I do for hamstrings. Maybe in the future but not right now with what is going on. Ate dinner after putting all the weights away. Iced knees and left leg before bed. Took a few anti-inflammatories to see if that calmed things down in the leg after irritating it.
Comments: Things have been a lot less stressful so far this week. Maybe because there aren’t as many fires to put out or maybe me realizing that I was stressing myself into illness is letting me watch and catch the signs and course correct. Raining last night so allergies were acting up but took appropriate meds for that so I was good. Getting cold and windy now. As for my body, left leg thingy still happening but seems to not be as present. Tried to get working out as soon as I finished work as I knew this could a be longer session. Mobility stuff was good. Feeling some DOMS in the quads still from Saturday. Left knee was feeling achy which was a little odd. Not pain or anything, just an ache. After that it was on banded leg curls with tempo applied to the contraction and eccentric. Same as last week with the tempo and aiming for 3x15-20. But I was told to push it more on these compared to last week. So I upped the band tension considerably. I wasn’t sure how the left leg would like these as hamstring stuff involving knee flexion seemed to irritate things on Saturday. It did on these but not as much as other things have and I seemed to get used to it as I did them. Discomfort was minimal and hard to say if that if from getting used to it or endorphins from training or just other factors. But they felt good and I was surprised that I was able to do this increased band tension and match reps from last week and still be within the parameters of difficulty set. Wide grip rdls up next. Same 5 second eccentrics and brief pauses. Plan was to warm-up and then do 3x8 followed by a max rep set. Left leg tight but no pain or discomfort from doing these. The added weight was noticed. Actual lifting of the weight was pretty easy, just that control for these reps. Down set I knew was going to suck. It was going to be a lot of time under tension and odds were that it would be the upper body that would go before the lower body did with the amount of time. Even with straps, the forearms and grip get fatigued. Upper back also gets fatigued and when it goes, gripping stuff becomes a lot harder too. I know that is something that I’ll need to consider and put some attention to get my numbers higher on a grip hold event for time (I’m good but I could be better). But I hit the goal I was expecting to hit based off my own little guessing game. Into the streets for lunges. All the lights and caution stuff. This time, I did some mobility things before doing the exercise. Sat in a full squat for a little and did some knees over toes getting the ankles good and ready as well as making sure the leg discomfort wasn’t going to be a problem. Advice for this week was to stick to bodyweight and to slow down the movement if I could to increase difficult and to troubleshoot sore spots in the ROM. So I slowed things down and tried to get a smooth motion and work on getting the stride longer. These felt good on all sets. Only had a slight stumble in my tempo near the end of the last set when a strong gust of wind caught me off guard. Into the garage for the copenhagen stuff. Advised to adjust hold times to make harder if needed. So for the first two sets, I did 2 seconds like last week and then a longer hold on the last set. I think I did shorter hold the first set as after looking at the video, I lost count and I think I did like 13 reps instead of 10 that first set. Second set felt easier so rather than stick to the same for the last set, I did 3 second holds per rep. I knew that 5 second holds with this setup would be too much. Nordic curls were next. At least that was the plan. I wasn’t sure how these would go after last week. Plan was again 3x6 with bodyweight. There was discomfort but I was able to do everything last week after it. Went for that first one and just sharp pain in the left leg and couldn’t initiate the concentric. Took a few minutes to assess things and make sure I was ok. Called it there on that. Having pain isn’t lucky but this is lucky in that I didn’t make things worse or hurt myself to the point of needing to go to urgent care. I’m not entirely sure what is up. I felt it was best to just move on to the last thing for the evening rather than try to do a substitute exercise with my left leg irritated from that. So last thing was the superset of standing band hip adductions and hanging l-sits again. Advised this time to add a slight pause on the hip adductions and try to not rotate torso. It was raining slightly so I stuck to the garage for the bands. I also didn’t want to not use the Nordic curl setup since it uses a ton of weights. I have an ideal anchor for these. So I figured the best way to do these was to have something to brace my upper body with so that all the focus would be on the leg motion. That upside of that was by eliminating the balancing aspect, I could increase the band tension substantially from what I had last week. I also went with 1 second pauses as well and increased the band tension each set. Wiped down the squat rack each time for the hanging abs. Right shoulder seemed to be less irritated by these this week. I think the shoulder is finally getting better and recovering from whatever from the last contest. A bit annoyed I had to stop on the Nordic curls. I think they are just too much without assistance right now with the other things I do for hamstrings. Maybe in the future but not right now with what is going on. Ate dinner after putting all the weights away. Iced knees and left leg before bed. Took a few anti-inflammatories to see if that calmed things down in the leg after irritating it.
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