Mobility Prep
Paused Safety Squat Bar Squats (2 seconds)
65x3
115x3
155x3
196x3
196x3
196x3
196x3
196x3
65x3
115x3
155x3
196x3
196x3
196x3
196x3
196x3
Band Goodmornings
sbx15
sbx15
sbx15
sbx15
sbx15
sbx15
FFE Bulgarian Split Squats (barefoot, 2”)
bwx15/15
bwx15/15
bwx15/15
bwx15/15
bwx15/15
bwx15/15
Side Planks w/ Band Rows/Seated Band Hamstring Curls
mmbx30/30 seconds:ab’sx30
mmbx30/30 seconds:ab’sx30
mmbx30/30 seconds:ab’sx30
mmbx30/30 seconds:ab’sx30
Stretching
Comments: Contest week workouts continue. Keep moving and feel good being the goal. Get in and out and recover. Less aches and stiffness I think. Another hot as balls day. Everything overdue at work and just have to laugh it off and do what I can. Got the fans going in the garage to try and keep things tolerable. Mobility stuff was an extra set. Kind of needed really. Some tightness in the lower right abdominals from split jerks last week. The combo of one leg RDLs and dead bugs is a good one for getting the core ready. I think this is the first time with training with Drew that the lower body workout had squat instead of deadlift. SSB squats with pauses (2 seconds) and using 40-50% for 5x3 with 90 seconds rest. I went with the lower weight because this bar is tougher than the one at the gym by about 10% or so and I figured that weight wasn’t that much of an issue with the show Saturday. More to get the knees moving after so many weeks of box squats. No real pain sensations in either knee but the left one was aching in the way it does some times (the feeling like it wants to shift to the left) and the right one just when ever it feels like aching. I will say I didn’t feel this overwhelming sense of tightness hindering mobility in my right like I’ve been more observant of. Can feel things cracking and popping. I held the pauses a little longer on the last set as I felt that I let the left knee thing have me not control the descent as well on that first rep. Put some of the stuff away to kind of give me a chance to put some fluids down before moving on to the next thing. Band GMs make a return. Strong band is my heaviest band tension and I didn’t think it wise to try and combine them for some light work. But these reps were really easy (granted it was 3x15 with +5RIR). No abdominal cramps like what happened the last time I did these. Bulgarian split squats again. This time 3x10-15 and I was advised bodyweight only again and if I wanted, I could elevate the front foot to get a better stretch. I felt that that was a good idea as the hip flexors can get tight and I want things feeling strong but loose. Adding that little elevation did add some difficult to these. I wasn’t able to just do one side and the other right away like I was able to do last week. I had to take a breather between sides with it getting longer after each subsequent set. No quad burning sensation in the right leg this time around. Some knee aches. Last thing was a superset of side planks with band rows and band leg curls. Been a bit since I did the side plank with a row component. Usually that was for reps but this time just for time. Leg curls were same as last week so I kept that the same and tried to see if I could make them feel easier. Matched reps with the plank rows just for my own sake. Only two rounds of this. Put stuff away and decided to stretch out first before eating pot roast as it was a larger one and I was a little late with getting it started.
Comments: Contest week workouts continue. Keep moving and feel good being the goal. Get in and out and recover. Less aches and stiffness I think. Another hot as balls day. Everything overdue at work and just have to laugh it off and do what I can. Got the fans going in the garage to try and keep things tolerable. Mobility stuff was an extra set. Kind of needed really. Some tightness in the lower right abdominals from split jerks last week. The combo of one leg RDLs and dead bugs is a good one for getting the core ready. I think this is the first time with training with Drew that the lower body workout had squat instead of deadlift. SSB squats with pauses (2 seconds) and using 40-50% for 5x3 with 90 seconds rest. I went with the lower weight because this bar is tougher than the one at the gym by about 10% or so and I figured that weight wasn’t that much of an issue with the show Saturday. More to get the knees moving after so many weeks of box squats. No real pain sensations in either knee but the left one was aching in the way it does some times (the feeling like it wants to shift to the left) and the right one just when ever it feels like aching. I will say I didn’t feel this overwhelming sense of tightness hindering mobility in my right like I’ve been more observant of. Can feel things cracking and popping. I held the pauses a little longer on the last set as I felt that I let the left knee thing have me not control the descent as well on that first rep. Put some of the stuff away to kind of give me a chance to put some fluids down before moving on to the next thing. Band GMs make a return. Strong band is my heaviest band tension and I didn’t think it wise to try and combine them for some light work. But these reps were really easy (granted it was 3x15 with +5RIR). No abdominal cramps like what happened the last time I did these. Bulgarian split squats again. This time 3x10-15 and I was advised bodyweight only again and if I wanted, I could elevate the front foot to get a better stretch. I felt that that was a good idea as the hip flexors can get tight and I want things feeling strong but loose. Adding that little elevation did add some difficult to these. I wasn’t able to just do one side and the other right away like I was able to do last week. I had to take a breather between sides with it getting longer after each subsequent set. No quad burning sensation in the right leg this time around. Some knee aches. Last thing was a superset of side planks with band rows and band leg curls. Been a bit since I did the side plank with a row component. Usually that was for reps but this time just for time. Leg curls were same as last week so I kept that the same and tried to see if I could make them feel easier. Matched reps with the plank rows just for my own sake. Only two rounds of this. Put stuff away and decided to stretch out first before eating pot roast as it was a larger one and I was a little late with getting it started.
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