01 April 2015 -Hump Day...Smash it and Get some!

Lesson re-learned for the last time this past week. NO TIME OFF. I have to do something daily. Resting my hip is not a thing. Inactivity seems to make things worse. Not sure how may times i have to learn this painful lesson.

I will remember what Coach Harry Selkow taught me though, Manage the INTENSITY and TIME since FREQUENCY will be high.

30 March
0540 hrs
Warm Up:
Side Step 2 x 15 x Pro Mini EFS Band
Front Step 2 x 10 x Pro Min EFS Band
Glute Bridge 1 x 20
Seated Calf Raise 3 x 15 x 95 (done between RDL Warm ups)

RDL
1 x 21 x Bar
1 x 10 x 100
1 x 5 x 120
1 x 5 x 145
1 x 3 x 170
1 x 3 x 195
1 x 3 x 220
Rack Pull Shrugs
2 x 15 x 135
1 x 11 x 225
3 x 1 x 315
3 x 3 x 275
Pins set just above my knees. this filled my need to conventional DL when i really can't. All reps double OH. No straps, chalk only. I am going to work these in a little more. I have a goal set on these now in my head so I will work them for reps to get there. Good addition right after the RDL's too as I am warmed enough that my hip and low back were OK with this.
Hyper Deads (45 Deg Back Ext Bench) 4 x 7 x 100 lbs
Chest Supported Rows 3 x 9 x 100
Horizontal Shrugs 4 x 21 x 50 lbs
Moving Forward this is my set template for the next 2 months on RDL day.

31 March
0555 hrs

Prowler
2 x 20 m x 180
5 x 20 m x 270
DE Foot Ball Bar Bench 
1 x 10 x Bar
1 x 3 x Bar +Pro Mini EFS Band (all bars weigh 45 lbs, Band tension light)
1 x 3 x 65 lbs +Band
1 x 3 x 85 + Band
4 x 3 x 105 + Band
TRX lot so roll outs, face pulls, and high rows
Banded Tricep Extensions 3 x 20+ x Pro Light EFS Band
My Excitement to push the prowler was short lived. Just as I got into a decent rhythm the fracking University fat camp came in and claimed the space i was using. The track was to busy to push the prowler on so I shut it down earlier and adapted. Hence the impromptu speed bench session.

1 April
0600 hrs
Sled Drags 12 x 100m x 70 lbs
GHR 6 x 7 x Monster Mini EFS Band
Blast Strap Push Ups 3 x 9
Solid work this morning. I really picked up the intensity on the last half of the sled drags. i keep the GHR well below failure. I did a lot of pauses with the blast straps, i actually was doing this as an AB exercise more than a chest exercise, although i was using it to test my shoulder blade and to keep things moving naturally.

1735 hrs
Airdyne Bike 16 min /91 Cal /Avg Pace 135 - 145
This felt like junk. First time doing it so i had to start somewhere. The goal is 15-20 min Tempo sessions on the Airdyne. Energy demand is high. Hip Demand is low. More fun than a spin bike. Plus the faster you go the more of an ocean breeze you get from the fan. Post work day sweat fest and it was mentally challenging.

Keep Moving Forward, Keep Getting Strong(er)