Double session today. The primary being Deadlifts. broke the two sessions up by taking the girl down to the water for a swim. Water was not as warm as yesterday but feels good to get in an move around after lifting. I made a point of stretching as well.
1030 hrs
Warm up:
Rollovers, Mtn Climbers, Groiners, Hip Mobility series X, Banded side step, Lying Hip ext, Lying glute Adduction, Band Pull-A-Parts.
Lots of each (11-16 reps) got the blood moving and my hips loose.
Deadlift
1 x 5 x 115
1 x 5 x 135
1 x 5 x 145
1 x 4 x 175
1 x 5 x 220
1 x 3 x 250
1 x 3 x 280 (Double over hand up until this point)
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| Joker set |
First Set Last (FSL)
5 x 5 x 225 (double over hand)
My hip felt better than it has in days but my psoas although not irritated i could tell was affecting my set up. Looking at the ugly video from last week i had to correct a major arch i had going. It makes things come off the floor faster but destroys my low back and ultimately will limit me. I will send today's video for review and see what JL Holdsworth has to say.
My First set Last was with 225 lbs because i simply because i was being lazy and i figured the extra 5 lbs would do me good. Things were definitely not as snappy off the floor. If anything i can be happy about my grip strength. I grabbed the 280 and did 2 reps before i realized i had not alternated my grip, the bar started to slip after 3 so i shut it down.
Front Squat
1 x 11 x Bar
1 x 11 x 95
1 x 11 x 115
2 x 9 x 135
1 x 11 x 115
Forearms were definitely tight this week. But i grinded through. Hip also did not like these either but i adjusted my feet and things went smooth. I am considering dropping the reps on these to 7 and starting to push the weight. I will see when they come around again in the schedule.
Cursory stuff done through out:
Hanging Leg Raises 4 x 5 reps
Head Harness 5 x 21 x 26 lbs
Session II
1820 hrs
Rev Hyper 1 x 20
Rolling Triceps Ext (10 deg incline)
1 x 7 x 20 lbs
4 x 13 x 15 lbs
Fat Gripz Hammer Curl
1 x 13 x 30 lbs
2 x 17 x 25 lbs
1 x 21 x 25 lbs
Side Laterals 3 x 11 x 30 lbs
External rotation (elbow 90 Deg) 2 x 21 x orange super mini band
I wanted to get in some extra arm work. i dropped the weight on the triceps because it was just a bit too much for my left arm. You can see by dropping 5 lbs i easily double the reps. I dropped the weight on the hammer curls because my right forearm extensor is angry today. Besides this was more about muscle pump than grinding stuff out. Getting the External rotation work made my shoulder feel a lot better. I see the PT on Thursday and the RMT on Friday. Hopefully I can put this shoulder business behind me for good soon.
Regardless i will keep working around it. I think i was playing ostrich and hoping it would take care of itself. It has not, so time for me to really get on it. My hip will be a work in progress for awhile longer i suspect it has troubled me on and off for years, i think i am finally at the point it needs to be dealt with. Time has caught up with me so to speak.
All the stuff i talked about yesterday i think may have things figured out. I will hammer it out. Simplify it and then it run by a trusted friend who will either tell me my head is filled with whip cream or will give me the thumbs up.
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| Keep Moving Forward, Keep Getting Strong(er) |
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