"You are the only guy I know wo has injuries that are terrified of their owner" - D. Payne (yeah that is his real name.
The week in regards to training was fairly solid. I have messed around enough and figured out what I can do, what I can do with consequences and what I cannot do at all.
Here is the highlights of each session:
16 Nov - SSB Box Squat (1" above parallel) 1 x 3 x 335lbs
Not a super impressive number but consider I only have one good hip and I have had to work the past month to solidify my Low back and core i was very happy with this. I only shut it down because there were no spotters but it was a very strong set. I finished up with 3 sets of 11 rep Sumo DL and Upright rows.
17 Nov -Incline Bench 1 x 1 x 185 lbs
Pull Ups 7 sets of 9, 1 x 8, 1 x 7, 1 x 4
After the single I dropped the weight and did some high rep sets. Using this as more of a muscle builder /Supplemental lift rather than a straight accessory lift. in other words I am using it to get bigger not just to get strong(er). I will save that for my actual Bench work. The Pull Ups were because I missed my previous week's session. It was supposed to be 10 sets of 9 but the energy just was not there today. The previous day squat session was in the evening and this was an early morning session. Not an excuse but an actuality, i could feel my energy drain quickly and I ran out of Gas. More shrug work as well.
18 Nov -Snatch Grip Straight Leg Deadlift
This is an exercise I have brought into the rotation. Using it also as a muscle builder. I can conventional DL heavy off of blocks but not every week. This is a good trade off. It taxes my grip and upper back immensely. I also did a few sets of light box squats.
20 Nov -Close Grip Bench (w/Fat Gripz)
Sets of 5 reps +10lbs after every completed set 95 lbs to a top weight of 155 lbs. Minimal rest. Dropped down to 95 lbs for an AMRAP of 50 reps. Heavy Db rows as well 95 lbs Db for 3 sets of 6 to 12 reps.
10 sets of 10 reps. Rested the day before so this was an easier to complete pull ups session. Did a boat load of Callisthenics in between sets and then some Trap and Tricep work to round Silver Back Saturday.
Other Notes:
-I got in the pool this week, it felt very good and I had a solid first session. 12 min of swim a length, 30 sec rest and then back.
-Every training session I finished with GHR. Doing these daily I have gotten good at them very fast. As per Coach Selkow's direction I change it up everyday. The goal is to simply do them.
-The rest days were inflicted by a long stressful work week that was time consuming. Some weeks you just have to manage the stress cup.
-I offset this by trying to get more sleep and napping when I can.
-Speaking of napping, that will become a lunch time ritual in my car.I am finding i need extra sleep but of the higher volume in my training sessions and because some nights hip will wake me several times a night.
-I have written out my trg for the week. I plan on stretching this further out on a longer timeline.
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| Keep Moving Forward, Keep Getting Strong(er) |
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