Weighted Chins - BW x 5, BW x 5, 5 x 5 w/ 25lbs
Knees-on Bench - 135 x 5, 155 x 5, 185 x 5, 185 x 5, 195 x 5, 195 x 5, 205 x 5
Chest Supported Row - 4 x 8, 55lb DBs
Incline DB Bench - 50’s x 10, 55’s x 10
Landmines - Bar x 10, 55 x 10, 60 x 10
Weight - 174
Still lot’s of icing and ibuprofen for my hip flexor. I’m not quite sure if the ART helped any yesterday…
Light route running and getting used to catching a football again.
It’s been a challenge teaching my training partner the right technique for a 3pt stance on the 40. He’s never ran track before and can’t really move his arms very fluidly due to his huge lats from natural bodybuilding. He still manages to muscle his way to a mid 4.7 which means he has a lot of potential…
Warmup (light static stretch, hip mobility, sprint drills)
Route Running - ~20min
Went in the weightroom later and started to do RDLs but I was feeling it in my back so I instantly stopped. I wasn’t feeling anything in my glutes. My hamstrings are actually still sore from Monday’s workout. They were also pretty tight.
RDL - Bar x 8, 95 x 8, 135 x 8, 155 x 8, 175 x 8
SL Leg Curl - 3 x 6
Reverse Leg Press - 50 x 12, 70 x 12, 90 x 12
I still don’t feel my abs and glutes activated completely. My T-spine is a little tight and I’m going to hit it hard with foam rolling later on. Overall my hip flexor felt great in the warmup today. I’m probably going to do some runs up to 60% on Wednesday.
Thought so, but didn’t assume they would be as bad as planks… I really thought the planks helped with my spinal stability, it’s too bad they’ve given me problems.
The Dan Pfaff general strength stuff like Pillar, Pedestal, Bataan, Waterloo, etc. I’m not saying that they aren’t good, it’s just that I’m having a hard time doing them with my issues of constant re-occuring tightness.
Weighted Chins - BW x 5, BW x 5, 5 x 5 w/ 35lbs
Bench - 135 x 5, 155 x 5, 3 x 8 w/ 185
Chest Supported Rows - 3 x 6, 55lb DBs
Declince Pushups on Swiss Ball - 2 x 25