1105 hrs
Banded Hip Series 1 x 11 x EFS Black Band
Banded Shoulder Series 1 x 11 x EFS Red Band
OH Press
2 x 11 x bar
1 x 5 x 55
1 x 5 x 70
1 x 5 x 80
0 x 5 x 90 (misread booked so i skipped this weight progression)
1 x 5 x 100
1 x 10 x 115
Joker Set
1 x 5 x 120
First Last
5 x 7 x 100
Pressing went well today, especially for the second time in a week. I was under a very slight time constraint as i had to visit the Shaman after this training session and i did want a little bit of time for my body to relax and cool down before we started working on my hip. Cooling down was not much of an issue as it was still -30 degrees Celsius here. That was actually one of the reasons i got to the gym so late, my car was nearly unwilling to start, the furnace was shut off when i got up and i had to stoke the wood stove to get it up to par before leaving to go the gym.
 |
| Kaillie Humphries -Cdn Bobsledder |
Mtn Dog Rows
1 x 11 x 45
2 x 9 x 55 lbs
1 x 9 x 45 lbs
Side Laterals
3 x 13 x 20 lbs
A tiny bit of Accessory work. I omitted the banded Tricep push ups as i have already done them this week. Solid upper back and side delt pump before moving onto the Prowler work.
Prowler
6 x 40 yards x 90 lbs
Taking a little inspiration from watching the Canadian Female Bobsledders push vans and pushing Prowlers loaded with 16 plates i figured it was time i started to really push the pace in my Prowler work. All 6 of these were all out sprints, normally i run them at 70-90%. Today i ran all of them as hard as my body would let me. After the 4th Run i had to take a longer break, close to 5 min, before continuing. I could feel my legs turning to Jelly on the last runs but i got them completed easily enough considering. I did need to walk around and let my body relax before heading out though. Definitely earned my Prowler stripes on this day.
4 Jan
1315 hrs
I was going to wait until late in the afternoon to go but someone convinced me to go earlier. Glad i did now i can enjoy my evening. SilverBack Saturday:
Pull Ups 10 x 4
Push Ups 6 x 16
Bosu Sit Ups 6 x 30
Head Harness 4 x 17 x 35 lbs
Back Ext 2 x 9
Side bends 2 x 11
I was doing a little coaching so i was not too concerned with my pacing between sets. Kept the number of movements low today. It will be back up to a few other additions next week. I think my body was still a little bit tired from the Prowler work. I should remember to take more naps when i am on holidays. My Low back is still jacked from Deadlifting on Thursday so i used the back Ext /Side Bends as active recovery. I will probably do a few more sets tomorrow as a warm up for Box Squats.
Prowler
1 x 20 m x 180 lbs
1 x 20 m x 270 lbs
1 x 20 m x 360 lbs
1 x 20 m x 450 lbs
1 x 5 m x 540 lbs
The goal again was load the Prowler until I could not go anymore. Rest periods again was the loading procedure. The 540 lbs was moving smooth enough but i lost traction so it stopped like a rock. I was very happy with how well i drove through the 450 lbs. Not sure what the ultimate aim of this is other than work on transferring my leg strength. But this is becoming a fluid process so i will keep it up and see where it takes me. The main goal of course is the regular 40 yards x 90 lbs work i will be doing consistently.
 |
| Keep Moving Forward, Keep getting Strong(er) |
No comments:
Post a Comment