90 /90 Hip Capsule stretch /activate 2 x approx 5 min
Pull Ups 10 x 5 reps
Push Ups 6 x 17 reps
Bosu Sit Ups 6 x 27 reps
Head Harness
1 x 17 x 25
1 x 17 x 35
1 x 17 x 45
1 x 14 x 55
1 x 23 x 45
1 x 137 reps x Bar
The Pull Ups felt great. Mixing in the 90 /90 Hip Capsule work and the Head harness slowed things down a little bit.
But i noticed today that doing Pull ups and then getting down right away to do Push Ups was not making me suck wind. So it is a good sign my body is adapting to the volume well. I will scale back the extra stuff between sets next week to test this theory. As with every week i do the 6 sets of push ups then move into the Bosu sit Ups after Pull Ups until all sets completed.
Why Bosu Sit Ups? They seem to traction my back a little, they allow T spine movement, and i like how my obliques fire harder as well as my abs getting a decent stretch.
The Oly bar curl started out with a little bit of dis-interest ( i really did not want to make myself suffer). I literally popped a switch in my head, berated myself internally (externally and i might be escorted out) and then found a rhythm. The bar pretty much fell out of my hands as i came down from the 137th Rep.The Goal is to break 200 reps and then i add 10lbs to the bar.
The head Harness work today felt fun. The set with 55 lbs matches my PR weight. Although today the weight felt very comfortable and controlled. 14 reps was all i was getting today though.
45 Deg Back Ext /Side Bend 4 x 13
Fat Man Row 4 x 15
This made me sweat and breath. Simply back and forth. I think i did my last set of head harness during the initial sets of this as well. Fat man Rows are still to change movements patterns and to build endurance for later when i am doing sets of 10, 11, 12, or 13 reps. I do like the range of motion of the doing the inverted Row and how my upper back flexes into it.
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| Db's not so much a problem in my gym. It is the damn barbells no one seems to want to unload. |
Tricep Push Downs (EFS Strap)
4 x 9 x 70 lbs
Face Pulls (EFS Strap)
2 x 13 x 55 lbs
2 x 15 x 55 lbs
The Face Pulls took 2 sets to warm up, the actually felt a little heavy the first two sets. The Tricep Pushdowns is an increase of 2 reps from last week on every set. I simply feel more solid in my lats /upper back which is carrying over to my triceps.
1 Mile Run 7 min 33 sec
KB Swing 1 x 33 x 70 lbs
90 /90 Hip Capsule stretch /activate 1 x approx 5 min
Hip Traction with Gray Band 10 min (various directions and positions)(does that read and sound dirty to you?)
The 1 Mile run felt a lot slower than the 7.5 min it ended up being. After missing so many conditioning sessions i had to get it done some where. My calf cramped 400 m into it ever so slightly, which made the whole running experience even more enjoyable. The 5 Km "fun Run" earlier this week was also a reminder that although i do not need to be an efficient and dominating runner just yet, i do need to have it in my training schedule a few times a week to keep muscle patterns used to running.
KB swings i use to activate /fatigue my glutes so when i traction my hip the seem to fire harder keeping the stress of the band on my hip flexors where i want it to be.
The 90 /90 Hip Capsule is actually a few positions. I will see if i can get pics of the positions and then explain what it entails. It is definitely working as my ROM is improving and maintaining. Tomorrow is Squats s that will be the true test if i can get it to carry over into a heavy functional movement.
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| Keep moving Forward, Keep Getting Strong(er) |
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