0655 hrs
Sled Dragging 1 x 4 min x 160 lbs (on Prowler)
Max Effort SSB w/Bands (3RM)
(to parallel box)
1 x 5 x Bar
2 x 3 x Band w/Orange EFS Medium Band
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
Squats felt like trash today. The set with 225 was so slow I shut it down there. It did not feel heavy but my ability to stabilize properly was off on my left side.
When I saw the Physio Later in the morning she made some adjustments and got things activated, stretched out. So on days like this i need to take some extra time to focus on warming up and activating. At least for the time being while my hip and back are still fighting back.
Dumbbell Over Head Squat (12" Box)
5 x 20 x 15 lbs
This is scheduled to be 1 set of 100 reps but the same with the SSB squats. things were off and this was way harder than it normally is. I also thought about it later in the day, I had a massive PR last week Deadlifting so one off squat day is nothing.
Standing ABS (rest 1 min)
2 x 20 x 100 lbs
1 x 20 x 90 lbs
Rev Hyper (3-3 Tempo)
1 x 10 x 70
1 x 10 x 90
1 x 10 x 100
1 x 10 x 70
Stretched out for 10 min. Lots of tractioned ROM work, stretching, and activation work for Hip and Low back. I did an extra set of Rev Hypers just to help traction and get more blood flow in my low back. Understand my low back is not really affecting my strength but i can it is off and requires attention so it does not become something.
**6Hrs Post Session**
Sprints (rest 1 Min)
4 x 800m
3 min 45 sec /4 min 7 sec /4 min 2 sec /4 min 8 sec
These still sucked but less than before. An extra 800 m sprint and one repeat closer to the total of 6 that is prescribed. So every time through i am creeping forward and improving.
19 Aug
0640 hrs
Stair Climber w/Weight Vest (40 lbs)
20 min /103 flights /231 Calories
Again, same as the sprints. This felt better. Starting to creep the pace up a little at a time with less suffering. The list of exercises at the bottom from Coach Selkow and my Physio i also completed. Felt like a few hundred bucks leaving the gym. I also went to Jits class in the evening for some active recovery and movement.
20 Aug
0635 hrs
Rear Delt Db Row
2 x 20 x 20 lbs
2 x 20 x 25 lbs
Max Effort Floor Press (3 RM)
4 x 3 x Bar
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 155
1 x 3 x 185
1 x 3 x 205
This is the best floor pressing has felt in a few months. Able to tighten and lock in my upper back so i am able to grind the bar up. This is the most and easiest this weight has felt in a long while. great morning.
Bench Press 1 x 100 reps x 70 lbs
I went non stop into 60+ reps before having to pause briefly (no racking though). Very good day for this. It felt smooth and strong.
Cable Lat PullDowns
Vbar 1 x 12 x 165
Med neutral bar 3 x 12 x 165
Felt a better contraction through my lats with the Medium bar so i stuck with that bar today.
Tricep Pushdowns (to failure /1 min rest)
3 x 17-23 reps x 110 lbs
Forced to share the rack today so rest was approx 1 min and had to switch things up a little. no big deal for one day.
Rear Delt Rows (wide bar to chin) 4 x 20 x 70 lbs
Ext Rotator Work 2 x 15 reps x 5 lbs
Played with hand position on the Rear Delt rows today and got a better contraction and extra pump in my rear delts. Have not felt these working as hard as i have wanted to as of late so i figured i would mix things up just a little. it worked.
Physio Notes:
More progress despite the discomfort i felt through most of the weekend. I learned a lesson, for the time being i cannot be inactive at all. Between Coach Harry Selkow from EliteFTS and my Physio i feel very taken care of. She gave me a list of exercises to do. Supplemented with some suggestions from Coach Selkow my minor issue is destined to be a major strength.
Cat/Cows, 2 Pt Horse stance, Single Leg Squat w/Physio ball against wall (i need pics to describe, I AM NOT STANDING ON A PHYSIO BALL), low back contractions, just to name a few.
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| Keep Moving Forward, Keep Getting Strong(er) |
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