I woke up this morning and simply stretched and rolled out my legs and back. I do prefer to actually move and sweat but I opted to push my Deadlifting to this afternoon. I was actually anxious because I wanted to make sure the rebuilding of my Deadlift continued, in essence my ego was not quite ready for a mediocre day. I have also been watching my food intake the last few days closely so that i am not completely burned out and drained over the weekend. I am pushing my Squat session back to Sunday mornings.
1515 hrs
Warm Up:
Banded Side Step 2 x 15
Wipers 3 x 11
Hip Mobility Series X 15 ea
TKE's 2 x 20 (before DLing) / 2 x 20 (Post Deadlifts)
The Mobility series is starting to pay off for my hips. That Clunk from Monday's Squats may have been my pelvis resetting i am starting to think. My Over all mobility feels better. But i do need to stay on top of my IT Foam Rolling to keep my knee pain down. i think cutting back to only 2 hard lifting days a week will assist recovery as well.
Deadlift
2 x 4 x 135
1 x 4 x 145
1 x 3 x 175
1 x 5 x 190
1 x 5 x 220
1 x 8 x 250 (Double OH rep PR i think)
Joker Sets
1 x 3 x 265 (switch grip from here on)
1 x 3 x 280
1 x 3 x 300
First /Last
4 x 7 x 190 (Mjolnir was feeling so effective the bar felt like it was lifting it self)
Head Harness (Done throughout the session)
5 x 15 x 40 lbs
Although i did not go as heavy as last week everything felt better. The weight felt better and i was able to hold the Mjolnir Technique with minimal strain, in essence i can tell by how things felt I am getting Strong(er). Most reps popped off the floor. The max set of 8 x 250 lbs is a rep PR and for me another indicator that i am dialing the Technique in. My Body is adapting to the volume as well. I am a little tired tonight but not losing my will to live like previous weeks. The Shoulder /Upper back and low back all feel solid as well. Another promising sign. I will try to remember to get the camera out for my next DL session.
Front Squat
1 x 10 x Bar
3 x 9 x 95 lbs
Red Band Pull-A-parts 3 x 20
Red Band Face Pulls 3 x 30
Orange Band Tricep Push Downs 1 x 25
Front squats A to G to stretch my knees and work a full ROM. The band work is for rehab purposes.
I will have to remember to ask my physio about the daily minor spasms /twitching i am having in my left tricep, Pec, and Lats. I imagine it has something to do with the fact they were locked up as tight for a few weeks and my body is resetting.
Ate my usual post workout shake and then a thin crust pizza. i will be sure to ingest max calories the next 24 hrs and then back off slightly. Tomorrow morning before the sun comes up is another Ruck Session. In the afternoon is a lite Pre /Re -Hab Session. If i am spunky maybe a 1 mile run or sprints. Saturday is a Tempo run, i have to check the template to see how long the run will be. Sunday is Squats and a 1 Mile Run. I found my Cleats so i will have to get out on the hill soon as well.
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| Keep Moving Forward, Keep Getting Strong(er) |
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