"Every morning you have two choices; continue to sleep with your dreams or wake up and chase them." -anon (Really, I have no idea, I just happen to read this randomly the other day. it is something I have felt for a long time.)
24 Aug
1800 hrs
I somehow ended up Benching on a Monday. Not a normal occurence for me even though I know it is International bench day.
Warm Up: Chest Supported Rear Delt Laterals 3 x 17 x 20 lbs
Bench
worked up to 1 x 2 x 135+EFS Micro band+EFS Pro Mini Band
dropped down to 3 x 5 x 95+EFS Pro Mini Band
Db Bench 2 x 40 x 20 lbs
Barbell Rows 3 x 13 x 135
My Low back handled these well. I made sure to keep my low back organized and stable. I used an extremely wide grip.
Finished up with Ed Coan Obliques, Medium Grip Face Pulls, & YTW's.
25 Aug
1610 hrs
20 lbs Tac Vest the whole session
Stair /Elliptical Thing 1/2 Mile x 5 min 22 sec
Double Db Rows - 55 reps x 50 lbs (increasing to 60lbs next time)
Push Ups - 105 reps
Bench Squats - 155 reps
Stair /Elliptical Thing - 1/2 Mile x 5 min 33 sec
Increasing the reps a little each session. Once I am hitting the numbers for the Rows, Push Ups, and Squats I will increase the 1/2 Mile distance. It definitely still sucked but my recovery between sets is much better.
26 Aug
0600 hrs
Swim and water walking x 15 min
Just a light easy session to start the day. Get my body awake and loose. Felt better all day.
1805 hrs
KB Swings
2 x 1 min x 20kg
2 x 1 min x 70 lbs
1 x 1 min x 20kg
Forearms started to burn out so i stopped before they gave out completely.
Tricep Pull Downs 165 reps x EFS Monster Mini (black)
Face Pulls 120 reps x EFS Monster Mini (Black)
Head harness
1 x 31 x 16 kg
3 x 17 x 16 kg
Bird dogs x Lots (with a 10 sec hold)
McGill Situp x Lots
The KB Swings felt better than they have in a very long time. Thanks to a few EFS videos I have corrected my technique which has had immediate carry over to how my low back stability feels during the movement. This was not quite the conditioning session I wanted but solid work and all told this was less than 30 min. I really feel I am getting back into a groove and things are starting to click again.
27 Aug
1840 hrs
Warm Up: Stretch and ROM work in Squat cage with Oly bar. Basically i have figured out how to stretch, then manually adjust my rib heads (crack my upper-middle back)
Then some Klokov press (bar only). Shrugs (Bar only)
Shrugs
1 x 21 x 135
5 x 3-3-3 x 225
Superset w/ Double KB Swings
4 x 20kg (ea hand) x 11
Each set of shrugs I started with a different grip but rotated through all 3 grips (wide, medium, narrow).
The rest of this session was fairly quick, minimal rest. Fairly high volume I guess and I was pretty pumped by the end.
Exercises covered:
Rope Pulldowns 5 x 7 x 135
Fat man Pull ups superset with Banded Push Ups 4 sets
Gladiator Curls superset with Rear Delt Laterals
Hammer Curls superset with Rear Delt laterals
Heading home tomorrow so I plan on doing a Heart popping session with Prowler, Sled Drags, and Farmers walks. Plan on burning some hard Calories for the 2.5 days I am home this weekend.
More on that in a little bit. It was a great weekend of trg and moving forward.
 |
| Keep Moving Forward, Keep Getting Strong(er) |
No comments:
Post a Comment