I got up this morning. Relaxed. had some coffee. made myself and the girl some bacon and Eggs. Then got myself on the ferry to test out the Hip via some Squats.
1010 hrs
Hip Mobility Series X lots each leg
90 /90 Hip Traction /Opener 5 min ea hip
Banded Side Step 1 x 20 (L&R)
Squats
2 x 10 x bar
1 x 5 x 95
1 x 5 x 135
1 x 5 x 165
1 x 3 x 195
1 x 3 x 230
1 x 3 x 265
1 x 10 x 295
(No Joker sets)
First /Last
3 x 5 x 230
To say this went well is understatement. This was by far the best Squat session i have had since before the injury. There was no shifting as my hip readily wanted to go done in a straight line very smoothly. So there was no torque on my right MCL from trying to force the Squat path. My low back naturally arched and stayed that way down and up. My hips /Glutes /Hamstrings loaded and propelled me upwards. Everything clicked. The set with 295 was definitely in the zone. I lost my tightness /technique ever so slightly on the way up of the 10th rep so i called it there. This has been a long time coming and the more i think about it the more excited i am. if next week goes this smoothly i will add the Joker Sets back in.
Good Mornings
4 x 7 x 135
1 x 7 x 95*
*(done at the end of the first set of Split Lunges)
Split Lunges
1 x 7 x 95*
1 x 7 x 115
The Good mornings i did down to high pins today. I was starting to feel a low back pump during the Lunges so i called it early. I also did the lunges slow, strict and to a touch on the pins, creating a dead stop before driving back up.
Upright Rows (Wide /Medium /Close Grips)
3 x 7/7/7 x 95
Kirkawoski Shrugs (Wide /Medium /Close Grips)
1 x 7/7/7 x 185
1 x 7/5/0 x 185**
1 x 7/7/7 x 135
GHR 5, 7, 7
Wipers 9, 11, 13
Band Pull-A-Parts 1 x 21 x Red EFS band
Shoulder stand (Inversion), Various Stretches for about 15 min
** Something went bow, bow in my right low back glute area. As i sit here it is a little tight. i will still be able to train tomorrow i may just need to throw some blue heat and take a little longer to warm up.
So an excellent day over all. Pretty drained physically and mentally. Squat day is the day where i seem to focus all my energy and emotion into one solid session. I was pretty amped up for that set with 295, afterward i had to walk around for a few minutes to gather myself. i have been grumpy and verbose the rest of the day. it burned me out a little. hard to explain. But to be able to pull together everything i have been shown in the last year and be able to finally bring it together kind of hit me. Big things have been coming for a long time. It is starting to feel like that they are starting to arrive. Now if I can just figure out how to enjoy Christmas.
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| Keep Moving Forward, Keep Getting Strong(er) |
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