Dumbbell Pullover PNF Stretches/Peterson Stepdowns (4”)/ Behind the Neck Strict Presses
10’sx10--bwx15/15--45x10
10’sx10--bwx15/15--45x10
10’sx10--bwx15/15--45x10
10’sx10--bwx15/15--45x10
12” Log Clean and Push Presses (one clean)
87x4
87x4
87x4
87x4
87x4
87x4
87x4
87x4
87x4
87x4
Dumbbell Goblet Squats
40x10
40x10
40x10
40x10
40x10
40x10
Half Kneeling Single Arm Band Pulldowns
sbx15/15
sbx15/15
sbx15/15
sbx15/15
Underhand Band Pullaparts
mbx10
mbx10
mbx10
mbx10
Passive Pull Up Bar Dead Hangs (straps)
bw for 60 seconds
bw for 60 seconds
bw for 60 seconds
bw for 60 seconds
Sled Drags
55lbs for .40 miles (7.5 minutes)
55lbs for .40 miles (7.5 minutes)
Stretching
Comments: Well I wasn’t expecting this to be an actual workout session. Last two training cycles had ended with workouts on Tuesday and then having this day be doing my warm-ups and mobility stuff from the other sessions followed by stretching. Not the case this time. But it was nothing intense. Trusting the process. Starting things off with a triset of exercises. First part being the PNF stretches. Same deal as Monday. There is definitely an unevenness in the shoulders as far as flexibility but I kind of already knew that and it isn’t something as obvious as my dorsiflexion. I wasn’t quite able to touch the floor the first set but I was the second set. The second exercise was something I haven’t done in quite some time. These types of stepdowns for knees. I was advised to use between 3-9” and make sure it wasn’t painful. Should feel like a TKE and do them controlled. Left leg had no problem with higher elevation but my right one did. I’ve used 6-7” in the past (sometimes 8”) but there was discomfort in the right knee attempting that. If this weren’t before a show, I’d have pushed and tolerated it but for no pain, I needed to use 4”. I did try to make things tougher but not painful by going further away. BTN stuff felt weird. I’ve been doing these with pauses for so long that the bar path just felt weird to do without taking a pitstop half way. Other than that it was fine. Outside for log again. Advised to have this just to keep sharp. Empty log and told to do 4-5 sets. One clean each set. Pause in the rack after the clean and the pause in the dip for two reps and then no pauses for the other two reps. Just did a 1ct for those. Took about 45-60 seconds rest between the sets as it was easy. Back into the garage for more stuff. Goblet squats with control and pauses. 3x10 at RPE 6. Enough weight to keep upright. I’ve generally gone heavier on these when they’ve come up but it wasn’t as close to contest as this workout. Additionally, this ROM hasn’t really been stressed for months besides lapping a log. Didn’t really bother my knees (I was trying to not use the knee sleeves for this one) but definitely feeling tightness in the hips and lower back. From there back to doing the same band exercises from Monday at a lower intensity. One arm lat pulls and underhand pullaparts. These were quite easy. Back outside for more things. This a bit new. Bar hang to stretch. I’ve done these but never with like a set time or with straps. Of course, I can’t hang fully with how tall I am and with the setup I have at home. So dead hang and then splay my legs out in front to allow for lower back stretch. The straps felt weird that first set. I think though that if these come up next time, I’ll keep my feet under me or behind me as my back didn’t seem to like the traction effect. To be honest, it had me feeling a little nervous. Only traction exercise that seems to be ok for my back is weight dips or pull-ups when the upper body is engaged. Though seem to be liking backpack for pull-ups. Bad experiences with reverse hypers and maybe just some remembering of having to be put in traction twice for my back when I injured it in 2016. Trying to not think of that and try to finish up. So last thing was to be 10 minutes on exercise bike. Don’t got that so it was either light sled drag or walking. I didn’t want to do the backwards treadmill thing again for 10 minutes so I decided I’d hook up my empty sled with the truck pull harness and go around the block. Reflective stuff on and lights. My hope was this was close to 10 minutes. Dark out so my disturbance was causing people’s security lights to go off. And one dog. I forgot how much of a back pump this can cause as it has been since 2019 I think since I’ve done this. Put stuff away and ordered out for food while I was stretching. Went to bed earlier to hopefully facilitate me being used to it for the next night.
Comments: Well I wasn’t expecting this to be an actual workout session. Last two training cycles had ended with workouts on Tuesday and then having this day be doing my warm-ups and mobility stuff from the other sessions followed by stretching. Not the case this time. But it was nothing intense. Trusting the process. Starting things off with a triset of exercises. First part being the PNF stretches. Same deal as Monday. There is definitely an unevenness in the shoulders as far as flexibility but I kind of already knew that and it isn’t something as obvious as my dorsiflexion. I wasn’t quite able to touch the floor the first set but I was the second set. The second exercise was something I haven’t done in quite some time. These types of stepdowns for knees. I was advised to use between 3-9” and make sure it wasn’t painful. Should feel like a TKE and do them controlled. Left leg had no problem with higher elevation but my right one did. I’ve used 6-7” in the past (sometimes 8”) but there was discomfort in the right knee attempting that. If this weren’t before a show, I’d have pushed and tolerated it but for no pain, I needed to use 4”. I did try to make things tougher but not painful by going further away. BTN stuff felt weird. I’ve been doing these with pauses for so long that the bar path just felt weird to do without taking a pitstop half way. Other than that it was fine. Outside for log again. Advised to have this just to keep sharp. Empty log and told to do 4-5 sets. One clean each set. Pause in the rack after the clean and the pause in the dip for two reps and then no pauses for the other two reps. Just did a 1ct for those. Took about 45-60 seconds rest between the sets as it was easy. Back into the garage for more stuff. Goblet squats with control and pauses. 3x10 at RPE 6. Enough weight to keep upright. I’ve generally gone heavier on these when they’ve come up but it wasn’t as close to contest as this workout. Additionally, this ROM hasn’t really been stressed for months besides lapping a log. Didn’t really bother my knees (I was trying to not use the knee sleeves for this one) but definitely feeling tightness in the hips and lower back. From there back to doing the same band exercises from Monday at a lower intensity. One arm lat pulls and underhand pullaparts. These were quite easy. Back outside for more things. This a bit new. Bar hang to stretch. I’ve done these but never with like a set time or with straps. Of course, I can’t hang fully with how tall I am and with the setup I have at home. So dead hang and then splay my legs out in front to allow for lower back stretch. The straps felt weird that first set. I think though that if these come up next time, I’ll keep my feet under me or behind me as my back didn’t seem to like the traction effect. To be honest, it had me feeling a little nervous. Only traction exercise that seems to be ok for my back is weight dips or pull-ups when the upper body is engaged. Though seem to be liking backpack for pull-ups. Bad experiences with reverse hypers and maybe just some remembering of having to be put in traction twice for my back when I injured it in 2016. Trying to not think of that and try to finish up. So last thing was to be 10 minutes on exercise bike. Don’t got that so it was either light sled drag or walking. I didn’t want to do the backwards treadmill thing again for 10 minutes so I decided I’d hook up my empty sled with the truck pull harness and go around the block. Reflective stuff on and lights. My hope was this was close to 10 minutes. Dark out so my disturbance was causing people’s security lights to go off. And one dog. I forgot how much of a back pump this can cause as it has been since 2019 I think since I’ve done this. Put stuff away and ordered out for food while I was stretching. Went to bed earlier to hopefully facilitate me being used to it for the next night.
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