Right back is still a bit sore, didn't want to do the deadlifts here just in case. Took it a bit easy here overall. This is the end of the bulk for this season. This years' was more about setting up the spring & summer. I want to get into the best all-around shape of my life. I'm actually going to do some mild aerobic cardio. Although I'm loathe to do a lot of it, I want to add in some 3 mile runs a couple times per week to get my cardio better. I'm curious to see if that helps when I run 200s (or even if I could do 400s under 55 seconds).
- Squats: 315*1 340*1 365*1 385*1
- Front Squats: 225*1 250*1
- BB Flat: 225*3 250*1, 1, 1, 1, 1
- Pullups: 45*4, 4, 3
- Dead Bugs: 10, 10
- OH Press Walk: 60*100
- Pull-Throughs: 150*10, 10
- Cable Front Raises: 60*10
Back feels a tad better. Still, I'm thinking this coming week will be an off week, like totally off. I haven't done that it years, I've taken workouts off, or a week off from sprinting,etc. but haven't done an actual full week-off from all exercise in...7 years when I went to Egypt?
I have this weird pull in my right lat, or maybe a rhomboid I can't tell. I just woke up with it. Even getting out of the car hurts, feels like it knocks the wind out of me. I tried deadlifting here and it felt like a phonebook ripping. Somehow pullups didn't hurt though, which makes me think some mid-back muscle as opposed to something with my lats. It's not a tear at least, because it dissipates overnight greatly before I inevitably reaggravate it.
- BB DL: 315*1 365*1 nope nope nope
- HPS: 115*1, 1 bringing weight back down hurt like crazy
- DB Incline: 90*6 picking up the weights is excruciating
- Cable Rows: 100*10, 10, 10, 10 only mildly hurt
- Waiter Walks: 75*100 fine
- DB Incline Curls: 30*6
- Sternum Pullups: 5, 3, 2 how does this not hurt at all...
- NS Paloffs: 60*10, 10
- PVC Pipe rolling: 5 minutes
- Dead Bugs: 10
I didn't have much pop here, really ground this one out. No clue why. I got plenty of sleep etc.
- BB Squats: 315*1 340*1 365*1 385*1
- Front Squats: 225*1 250*1 275*1
- Snatch-Grip RDL: 315*5 345*5 365*5
- BB Flat: 225*3 250*1, 1, 1, 1
- Pullups: 45*3, 3, 3
- Pull-Throughs: 150*10, 10
- Plate Suitcases: 90
- Hex Farmers: 365*100, 100
- Plate Farmers: 180
- FS WSARC: 35*10, 10
- Cable Laterals: 20*10
Good session here...nothing to complain about.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
- HPS: 115*3, 3 135*3
- DB Incline: 100*10, 7, 4
- Pendlay Rows: 155*8, 8
- Waiter Walks: 70*100
- Dead Bugs: 10, 10
- Cable Straight-bar curls: 60*10, 90*10
Good session, track is clear so that's nice.
Feeling a bit better, stamina seems to be there, hopefully back to normal now. Everyone in Boston and at work is still sick. Mildly beasted this session, had a lot of energy, good times.
- BB Flat:225*3 245*1 265*1 275*1
- Squats: 315*1 340*1 365*1 385*1 405*1
- Front Squats: 225*1 250*1 275*1 300*1
- Snatch-Grip RDL: 315*5 345*5 365*5
- Pullups: 45*3, 3, 3
- Pull-Throughs: 150*10, 10
- Plate Farmers: 180
- Hex Farmers: 365*100, 100, 100
- Plate Farmers: 180
- NS FS Paloffs: 35*10, 10
- DB Standing Front Raises: 40*6
Snow on track, same as last time, ran on field parallel to it since the track is a minefield of potholes in the frozen snow.
Stomach is still bothering me, not a good start to the year....maybe I'm getting all the sicknesses for the next few years out of the way. I haven't been sick three times in a row like this since early grade school. Been an awful flu season at work too, so many people sick. Weights here weren't too impacted. BB rows I didn't have a lot of stamina on, the last couple on the last set were kinda b.s.
- Deadlift: 315*3 365*1 405*1 435*1 455*1 475*1
- HPS: 115*3, 3 135*1 115*6
- DB Incline (thick grips): 100*10, 4, 4
- BB Rows: 235*10, 10
- OH Press Walk: 65*100
- WSARC: 50*10, 10
- DB Standing Unilateral Press: 55*10
Snow on the track so I ran on the field parallel
I have a stomach bug now...I've been sick practically this whole year so far, ugh. Otherwise the session was decent, nothing out of the ordinary.
- Squats: 315*1 345*1 365*1 385*1
- Front Squats: 225*1 255*1 285*1
- Snatch-Grip RDL: 315*5 345*5 365*5
- BB Flat: 225*3 250*1, 1, 1, 1, 1
- Pull-Throughs: 150*10, 10
- Pullups: 45*3, 3, 3
- Plate Farmers: 180
- Hex Farmers: 365*100, 100
- Plate Farmers: 180
- Dead BUgs: 10, 10
- DB Laterals: 15*10
