0930 hrs
So after some sad personal events that happened late on Jan 1st I needed to take a few days to myself. My Work schedule to start the year has been a little sideways also but now that I have dealt with everything I am ready to move forward once again. The time off probably let my body heal some and I slept a TON more than normal. The Hip feels good. Although my right bicep tendon is a little aggravated from chopping wood of all things. Oh well, I have an idea how to deal with it so I will do what I need to and keep it from getting worse.
I warmed up by "rolling" and stretching most of my body on the Dip Bars. A lot of Stiffness to grind out after 10 days off.
Banded Shoulder Series 1 x 13 x Red EFS Band
Scare Crows 1 x 13 x x Red EFS Bands
Pull Ups 5 x 5 (less than 15 min)
Hanging Scapular Retractions (Aka "Pull Up Shrugs") 5 x 10
The Pull Up and Scap Retractions were completed in between sets of OH Press. The 10 days off has kind of thrown everything off so as of Monday I am going to hit reset and start the 5/3/1 cycle over at the beginning. This way I am not forcing things to get done and possibly missing numbers. I am not training for a specific event right now so I can afford a simple regrouping.
I cut the Pull Ups to only 5 sets because as I said I was unsure about the bicep tendon and I wanted to get back into a Pull up routine with a strong showing. This was an easy 5 sets of 5 reps with my chin well over the bar for every rep. The Pull Up shrugs keep the volume up on my hands/grip and upper back squeeze without irritating my shoulder /bicep on my first day back.
OH Press
1 x 30 x Bar
1 x 11 x 60
1 x 5 x 75
1 x 5 x 90
1 x 3 x 105
1 x 3 x 120
1 x 3 x 135
5 x 6 x 105
Oly Bar Curl 1 x 110 x Bar
This actually felt really good and strong. Quick,strong, and solid reps all the way through.
Winter is Finally upon us. |
Wide Bar Rear Delt Rows 3 x 20 x 90
Wide V-Bar Pull Downs w/Fat Gripz 3 x 11 x 90
ITWY's (with ISO holds throughout) 2 x 15 x 2.5
JL Plank 2 x 25 sec
Side Plank 1 x 25 sec (L&R)
Keep Moving Forward, Keep Getting Strong(er) |
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