Tuesday, June 25, 2013

25 June 2013-Pushing back



0500 hrs
Answered the call of Nature then did this while i waited for my coffee.

Neural Reactivation exercise
Wall Slides
Fore arm wall slides

0550 hrs
Played around with the TRX just working through different ranges of motion for my shoulders, pecs, and upper Back. Some light stretching with the TRX followed by some Single leg RDL's and Lunges. I was trying to warm up and test to see where things were at.

Hip Mobility Series X
Roll overs
Mountain Climbers w/Groin stretch
GHR 2 x 5 (pause at the bottom)
Ab Wheel 2 x 10
TKE 20 each leg
Rumble Roller -Back, IT Band, Lats, Shoulders
Lax Ball -Upper back

Stretched my Hip Flexors
Warrior 2 Pose

All this was a prep for the evenings /after work activities.

1830 hrs
Everything felt pretty solid compared to the last few weeks. Not 100% but still a lot better. I had high hopes for Deadlifting tonight. But sometimes the weights are your best friend and will tell you the truth you don't want to admit. Tonight i listened.

Warm Up:
Hip Mobility Series X
Roll overs
Forearm Wall Slides
External Rotator activation
Skipping 3 min
I always say this with a Russian Accent in my head.

Deadlift
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
6 x 0 x 315

I made 6 different attempts at 315 lbs. Initially my hips were too high. I made the correction but could not properly get the bar off the floor. i say properly in the sense that there was no pop, I could have gotten it up but that is not the point. I am trying to correct my technique and retrain my body to lift this way. I also have been completely out of alignment for about a month so i was not surprised or upset when this happened.

Everything up to 225 was very fast. 275 was noticeably slower but i was still able to lock things in and load myself like a lifting Spring. But with 315 my upper back that now started to feel weak would not let me lock things in. It will come back quickly, i know it, tonight was not the night. My Low back felt great. But the spot where the ribs were pushed back in require some lax ball attention as does my neck and rear delt.

Bar Bell Row
1 x 10 x 135
3 x 10 x 145
1 x 10 x 135

KB Row 1 x 20 x 70 lbs
GHR 4 x 10
Black band Dicenzo Rows 3 x 10
Prowler 
2 x 50 m x 50 lbs
6 x 50 m x No Weight
They cleaned the rubber track this morning and with the humidity it is still wet. Pushing the Prowler was insanely tougher than normal tonight. any downward pressure and the front ski would lock itself to the floor.
Keep Moving Forward, Keep Getting Strong(er)

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