Great training week, had to miss my squat day, but it was for the best. Made some big headway in clearing up some sciatic pain that was starting to become unbearable, shoulder pain is also very reduced now that I've identified the pain as the long head of the bicep. Megan showed me a few things that immediately made a big difference. Learning what pains to let slide, and when to just loosen a spasmed muscle and train normally to force recoverey.
Tuesday - flat bench
-very easy day, never felt tested, focused on perfect technique and explosive reps.
worked up to 264 for 3 sets of 4
floor press lockouts
350 3 sets of 4
dumbell flyes
40s for 5x10
Wednesday Deadlift day
- weight felt very light, I worked on executing perfect technique with these weights at maximim speed, I did rush my warm up a bit, and next time I'm going to stretch my hips a lot more. I found I was pulling from a much higher place and the closer I can my femurs to parallel the more quads I can use, and I can start the pull in a better position to set up a stronger lockout.
465 for 3 sets of 4
Rack pulls
-This was the 2nd week not getting my reps in a row on these, so this tells me my hamstrings and glutes are either weak, or I'm pulling from too low a point. The numbers are laid out, so i'm out of balance somewhere, I look forward to figuring it out and addressing it as getting back in balance will really help.
620 for 3,1
585 for 4
chin ups - was supposed to be shrugs. either way I'm not forcing my range of motion on these, just doing reps.
5x10
Thursday - heavy squat
- worked outside in the cold all day, and didn't handle my nutrition the way I should have, so this workout was a little harder than usual, but nothing serious. after I warm up, any nagging injuries are generally gone while I train, during the day, these make my life hard, after warming up, things are good and my tight muscles are like a spring. As i bring my posture around, this will hurt less and less until it's just a general ache in my knees. I look forward to that.
415 for 4 sets of 4
- I was having problems staying upright, then I looked into elbow placement on a low bar squat. I switch between low and high bar on light and heavy days, but i found for high bar, elbows forward is what you need, and low bar it's elbows back. I was pulling my eblows forward, and everything just felt off, my other days felt easier, so I'm looking forward to next week to get that under control.
good mornings - did 250 for 5x5, but i wasn't sure of how the reps were. my heeled shoes make these hard as hell compared to flats.
Shrugs - 2x20 nothing serious
Satruday - had to bench that day, took my girl to Wreck MMA and I just didn't want to miss it.
274 for 3 sets of 4
-these were easy, but not easy enough, Some of my reps got a little slow, so I'm looking forward to more weight coming on, Hassan took me down 5-6 pounds in the last couple weeks, and that makes my ROM longer, not a big deal, but as the weight comes back on, these will be really easy again.
close grip
230- 5x5
flys 40lbs 5 sets of 10
- fun day, got to spend more time coaching booth and hussein, Segovia was in crushing it and Megan was doing cardio. Talked with Isabelle a bit about Stuart McGills textbook on back health I just finished ready, that was a good book.
Looking forward to this training week coming up,I've never really done a program like this one, the weights on the main moves stays the same, and the assistance poundages go up for a few weeks, whatever comes next should be cool
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