I woke very stiff and sore. In a great way. My training is bang on. I am not a physical mess but my body is definitely being pushed. I just have to keep the calories up. I have somewhat determined that is what happened last weekend. Not quite enough food.
So with the psoas issue going on i will be re-implementing a daily dose of Rev Hyper, Back Ext, & Side bends to rehab and warm the muscle daily. Not sure when or why i stopped doing these 3 in the first place, regardless i have learned my lesson. They are back in.
0930 hrs
Warm Up:
45 Back ext /Side Bends /Rev Hypers 2 x10
These blew my back up like Franco Columbu blowing up a Hot water bottle. (Note: If you don't get the reference go watch the 1977 Movie Pumping Iron) So i was not sure at all how Deadlifting would go today. So i slowed my warm up some what and tried to stretch the muscle and push some of the blood out. This is also an indicator for me. When my back is "off" Hyper Ext usually have this effect, Rev Hypers make it more so. So i know the muscles are working harder than usual. Any how...
Banded Side Step 12, 15
Rollovers 10
Wipers 3 x 14
TKE's 2 x 20
Black Band Face Pull 40
Good Mornings 1 x 12 x bar (super slow and strict)
Head Harness (as per usual done through out)
9 x 15 x 35 (don't ask why i did not do ten, i only wrote space for 9 sets in my trg log.)
Deadlift
1 x 5 x 135
1 x 5 x 140
1 x 3 x 170
1 x 3 x 200
1 x 3 x 230
1 x 8 x 255
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| Joker Sets -Deuces were Wild Today |
1 x 2 x 300
1 x 2 x 340
1 x 2 x 355
First /Last
4 x 5 x 200
1 x 10 x 200 (I am going to pay tomorrow for this one I am sure.)
So my Upper Back is definitely starting to respond better than a few weeks ago when 300 felt bolted to the Floor. 355 was slow but still went up strong. This was already 40 lbs over my Trg max so since the speed slowed i would call it there and do my down sets. I really had The Mjolnir Technique working today, everything felt light off the floor. Just a little more work in Loading my body with the bar and i will be ripping 400 with ease in no time. I will say 15 sets of Deadlift is very empowering when you are finished. So yeah the low back pump did not end up affecting me.
Good Mornings
1 x 12 x Bar
1 x 10 x 95
2 x 10 x 105
GHR (assisted w/red band) 3 x 12
Feeling a little fatigued and weakened by the Deadlift-a-thon i backed up a little with the Good Mornings. All reps were slow, strict, and under total control. The GHR i had wanted to do before deadlifting because i wanted to do more reps than last week. But oddly enough a woman with two kids in a baby stroller were set up right in front of the GHR and i did not have the heart to tell her to move so i simply waited until after Deadlifting to do them. I used the band mostly so i could keep the technique strict and finish off my hamstrings with some higher rep work. Tomorrow will be some steady state Conditioning for recovery as well as Shoulder /Upper back Rehab.
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| Keep Moving Forward, Keep Getting Strong(er) |
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