LB on saturday and conditioning, conditioning on sunday…
getting into very good shape now, the bf is back down below 10.
Unfortunately, my left knee is enflamed a little, so I am not sure if I should kick up the volume like I wanted to this week or not.
Anyways, after 24 tonight;
Planning on: 2(3x10, 2x20, 1x30) sprints after a nice warm up.
then…
Bench 4x8x155
Lat pulldown 4x8x150
Military 4x8x90
CSR 4x8x190
abs
Uh, scrap that, b/c I have a new obsesssion!
HOCKEY!
Ok so just to clarify, here’s how the week has gone:
Monday - HOCKEY! so much fun… and since I can skate and have some natural athleticism, I didn’t look like too much of a schmuck.
Tuesday - Off, I didn’t NEED it off, but it was still a good decision
Wednesday - Sprints 2x(3x10, 2x20, 1x30) UB (what I was supposed to do monday) and med ball abs
Tonight - LB (Squats 4x8x225, PC 4x6x115, RDL 4x8x175) + conditioning
Tomorrow - same as wednesday
Saturday - Same as today
Sunday - just conditioning
grr… Im so mad! My right shoulder just popped in an unnatural way with a loaded bar on my back!
ROM is fine, no residual pain - just a bad sign. So Ill modify the last two weeks of my GPP. Push-ups instead of Bench, bulgarians instead of squats, no power cleans, added light posterior work, lighter upper back stuff to give the shoulder a healthy dose of blood and nutrients and some rest. I should be fine for a MaxStrength phase during SPP in two weeks
Speed was VERY good today on my sprints, and lots of pop on the cleans and deads.
good workout — good day in general
I got my next gear back… hehehee
about 10 sprints of varying length with varying rest periods.
Drop Push-ups 4x6
Eccentric extended ROM push-ups 4x10
Incline push-ups 3x20
Latpulldown 2x30, 2x6
CSR 2x30,2x6
how is the shoulder doing??
not too bad actually. the worst part is the cold temprature is screwing with my joints, so I crack a lot. Sounds worse than it is. last night’s workout was good, worked around the problem and sought to make it better. I’ve just been ice and adviling so far. next week I might incorporate some theraband and pre-hab exercises, but Im confident that in about 2 weeks time I’ll be good to go.
hye every body - I was away from a comp all weekend so I missed a lot… thursday/friday I was useless, Saturday was Mardi Gras (wasn’t drunk hardly at all, but still fun) and sunday I was uber-productive. which leads to today
Warm-up
Movement Prep
Sprints
40mx3 - 4.74, 4.84, 4.67
20mx4 - 2.68, 2.59, 2.47, 2.32
core
contrast shower
Missed yesterday -way too much work… was a little sick today, but b/c volume wasn’t going to be an issue, I decided to go ahead and lift. It’s been over a week since I really have done much of anything, I was feeling stale.
SQ 45x5,5 135x5, 185,205x3, 225x1, 245x3x3
BP 45x5,5 95x5 115,135x3 155x1 165,155x5
DL 225,245,275,235,255,285x1
Pull-up (with 25 pounds) 2x5
HLR 2x5
IP circuit
not bad… it’ll get better
Thursday was fun I did 12x100m tempo followed by 3 3min rounds on the heavy bag (just had some extra aggression), followed by core and flex.
Yesterday was lifting (see below), core, and some injury prevention
all 3x10
Bulgarians 45 pound bumper plate held against chest atlas stone style
Alt DB Press 35 pounds each
RDL 135 but with impeccable form
Face Pull 70 pounds
DB curls 25s
Tri push-downs 60
Today, just a lot of movement stuff for my hips and knees, a quick push-up sit-up combo, some IP, core, and flex.
Probably the same tomorrow, only I’ll also do some bike and a longer flex.
Another solid workout…
some shin pain… I think it’s just some bruises from the heavy bag… I pretty much went guano crazy…
10x10m
FSQ 3x5x135 (intentionally light, rock bottom - solid)
DB Mil Press 3x5x35s
T-Bar Row 3x5x90
some abs
tues - tabata bw squats - painful
weds - 3x3x225 DL, 3x3x165 BP, 2x5 Weighted Pull-up, 2x5 HLR
thurs- 20 min bike, 3x15 russians, flex