1030hrs
I traveled up to Ottawa to see my Lifting /Strength Coach jay Nera. I actually was in the gym the night before. that session was more to catch up, shake my body out after the drive and prep for Saturday's training session. Admittedly my food intake was next to nil on the Friday so training hard would probably have been a shit show.
We did go over KB Swing technique and I can definitely feel when i doing it correctly in my Glutes. So excited to see how things progress with this now in the rotation.
Dynamo Barbell Club - Ottawa
Warm Up
Rehab Exercises 1 to 3 sets x 20 reps ea - Banded side walks, Compass point squats, Knee balance, Cat-Camels, Banded Lying Hip Ext, Clam shells, Lax Ball smashing of hip, Couch Stretch, Back Ext, No Monies, Spider wall walks, McGill Sit Ups, Cobra Push Ups, Skater Squats
Bench
1 x 4 x 215 (Post Op PR)
1 x 3 x 175
5 x 3 x 165
Coach Jay noticed i was benching with my shoulders a little loose on my right side. So after the 215 I dropped weight to focus on re-enforcing proper technique. My Leg is in place and my glute is no longer twitching or doing weird things when things get heavier on Bench. I am very happy things are starting to solidify in my shoulders so I can start hammering technique in.
Finished up with Volume doing Accessory stuff that included:
Incline Db bench, Flat Db bench, Db Shrugs (3 Count Pauses), CS Rear Lateral, hammer Curls, Face Pulls, Tate Press
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| I did these flat instead of Incline. |
24 Sept
Rehab Exercises throughout the day and getting my food sorted out for the week. My Nutrition has been a focus the last weeks to not necessarily dial it, rather have my food prepped. When it is prepped I have no issues eating properly.
25 Sept
1041hrs
Got to the gym later than I wanted. I should note I am starting my day with balance work, Cat-Camels, McGill Sit Ups or whatever else I need to get my back or hip require to loosen up. lately this has been my biggest issue. Just the reality right now I am not able to roll out of bed and train right away at 0400 or 0500hrs. I take the dogs for a walk and head to work then by around 1000hrs things feel good for me to train with only having to do 30 min or so of rehab /activation rather than closer to an hour if I tried to train earlier in the morning.
TRX Circuit - Squat /Pistol /Single Leg DL /Skater Squat /Lunge 3 x 5 ea
No rest with these just kept cycling through. My hope is that endurance and strength will build in ea leg, hip and torso. In Nov if this works the way I hope I will try squatting again to see if my body has adjusted
TRX Circuit -Body saw 5 x 10 to Atomic Crunch 3 x 3 (L&R)
Superset
Football Bar Rows 10 x 10 x Body weight
GHR 6 x 5 x Bodyweight (back of GHR elevated on 25lbs Plate)
Felt solid and I was able to push the pace through out the whole session. Nothing pushed to the point of failure just building work volume from week to week.
26 Sept
0910hrs
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| This time of year getting up before the sun is easy. |
Under the gun for this session a little bit of a time crunch. Somehow my body co-operated and i got the bare minimum done. I need to input a lot more volume after Bench in this as the weeks go on.
Warm Up: Banded Side Step, No Monies
Bench (5 sec Pause) 3 x 3 x 175
Db Bench (Feet Up) 4 x 13 x 40-45lbs
Barbell Curl 3 x 31 x 30lbs
Rear Delt Row 3 x 17 x 20-30lbs
Tricep Pull downs 3 x 13-19 x 105-120 lbs
Face Pulls 1 x 50 x 85lbs
Band Pull a parts 1 x 50 x Red Band
27 Sept to 30 Sept
The wheels came off my momentum. Work got crazy and so i kept missing the holes to get gym time. So this was a few days of nothing but Rehab Exercises at home.
1 Oct
Shake the dust from the last few days. Prep for tomorrow and the rest of the week.
Warm Up
Banded Side step (lots until things burned), followed by No Monies (again lots, i think around 50)
Feet Up Bench
5 x 10 x 95+chains
Coach Nera wants me doing feet up bench for some extra focus on my pec development. This was a good opportunity to test them out. I added chains for something different. If I remember correctly free hanging the chains weigh 40lbs each. The idea was get work in without screwing myself up for Tuesday's actual Bench. Sunday is a rehab extra back volume day by design.
Deadlift
10 x 1 x 185lbs
Still simply trying to find my technique for this. My back no longer feels like it is going to rupture something. My Glutes are starting to remember their job so the bar is popping off the floor. The goal is to simple keep adding 10lbs a week until I get back to a weight i can actual start to program with.
CS KB Rows
3 x 10 x 53lbs
I need another 2" of height for the bench. For now as long as i stay tight this becomes similar to a Pendlay row as the KB's JUST touch to mats. If I am loose it feels like i have shortened the ROM by 10 inches.
CS Rear Laterals
3 x 10 x 15lbs
Finished up with:
Band Pull a parts 1 set tons of reps -Starting with the EFS Black then Red then Orange mini followed by:
Spider Wall Walks 1 x lots x Orange Mini
The week is done. 90% Nutrition and hitting 90% of my scheduled training for the week is the goal. Thanks for reading.
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