0540 hrs
Sled drags 2 x 100m x 135 lbs
Banded Side Step 2 x lots x black EFS mini band
Box Jumps
5 x 24" x no weight
5 x 24" x 5 lbs
2 x 24" x 10 lbs
3 x 24" x 8 lbs
Speed Squats onto Box W/ bands & 35% bar weight
1 x 2 x 95lbs w /single red EFS mini band (black around knees) -bench which is 1" high
1 x 2 x 95lbs w /Red bands -18" Box
6 x 2 x 95lbs w / Red bands -14" Box
Rev Hypers
1 x 10 x 50lbs
2 x 10 x 70 lbs
GHR (rest 2 min)
1 x 27, 11, 13
Hanging Leg Raise 2 x 9reps
Full Sit Up (rest 1 min) 2 x 22-25 reps x 20 lbs medicine ball
The work the Physio did the day before did not in fact cause bruising. My leg felt great. No adverse affects. A lot glute work to start the day (clamshells and Side steps) so that squats worked what they were supposed to. I also worked my way down a little bit to make sure i was hitting all cylinders and staying tight. Rev Hypers felt great on my back. I wish i could work these in daily. Jump Squats felt decent enough they are coming along.
9 Aug
0930 hrs
Speed Bench w/Orange EFS Mini Bands doubled & 35% Plate Weight
8 x 3 x 95 lbs w /Orange Mini Bands Doubled
Pull Ups 10 x 3 reps
Rear Delt Rows 3 x 20 x Red EFS Mini band
Rope Swings (Single Arm) 3 x 1 min x Battle Ropes
I wanted some pull up volume without over doing it on my shoulders. My right one in particular has been sore. My traps and Rhomboids are off slightly, when i do the activation work 95% of my discomfort is gone. Pushed the pace but i did do a little chatting to get some extra information about some up coming training at work. I have some other skills that require my attention in the gym. Not a big deal bt good to practice in advance. After the Battle ropes which was 6 min non stop of simply switching from one arm to the other i did not need to do Oly bar curls this week.
10 Aug
1730 hrs
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| Not an accurate depiction of what I look like swimming. |
Swim 1 x 250 m x Combat Clothing
Different strokes but simply getting to the platform out in the bay. More of an active recovery session of fun with Mayor the dog and my Girl.
The start of a new week is upon me. I have been grumpy, sour and generally an a**Hole to be around lately. Slowly figuring out why and going to take actions to correct it. Little by little. I am not entirely happy where everything else in my life is and it seems to be making me stressed and angry. Not good i am lashing out. even worse i am not taking steps to correct things. that has to change. My training is solid but it feels like everything else is off. One thing at a time, one step at a time, move forward, correct, adjust, and conquer. Sometimes getting strong(er) is not just about moving weights in the gym. It is about putting a plan together and enacting upon it.
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| Keep Moving Forward, Keep getting Strong(er) |
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