Putting my ego on the shelf and going to adjustment two of my main movements based on the signals my body has been sending me.
1> Parallel box squats, the right hip is cranky and irritated at the moment and needs time too cool off. Messed around and realize that I dont notice the same twinge going onto a parallel box. So I guess I will start doing them as my main squat movement for awhile than slowly go back after several weeks. Big catch is that I will have to make sure I maintain the same form I would use on my regular squats.
Standing OHP… The external rotation with load on the BTNP is starting to beat me up slightly once you start factoring in all the other pushing volume im doing. Lets see what happens when I bring standing OHP back into the mix.
Standing OHP: 200 x 6 *
3 x 5 @ 130 ( used swiss bar on these three sets)
Dips: 50 total reps… getting better at these again did them in 4 sets Pulldowns: 50/5 @ SW TR 47 Swiss bar Hammer curls: more weight than last time Bench Sit ups: 5 x10 @ SW
** Well the standing OHP was less stressful on the shoulders. Only did 6 because I was noticing some fatigue in the upper back since it had been awhile since doing them and I didnt want to turn it into a incline press. Other than that Bar speed was good . Got a feeling these will shoot up once I get my groove back on these.
Bench: 315 x 5 …no plus sets this week Buffalo bar bench: ( all reps paused) 3 x 15 @ 225 Inverted rows: 50 tottal Incline DB press: 3 x 15 @ SW Tate presses: 3 x allot @ SW Seated DB cleans: 3 x 10 @ SW
OK…I am current tweaking a few things on Bench.
bringing the bar down slightly higher to about nipple level
adjusting bar path… I have gotten in the habit of pressing straight up and down. Experimenting with pressing at more of an angle towards my face with slightly less of a tuck. Notice more chest involvement doing so…
ZERO in the tank tonight… Been under the weather the past few days, think i picked up a bug dealing with full body ache along with the start of chest congestion.
OHP: 210 x 2 … thats all I had Standing swiss bar OHP: 3 x 5 @ 140…felt like a ton
Yeah…called it , wasnt going to get any productive work in.
Trap Bar deads: 490 x 8… had two still in the tank but they would be grinders
3 x 5 @385
Kettle swings: 3 x 15 @ SW T bar rows: 5 x 10 @ SW Shrugs : 3 x 15 @ SW Standing cable crunches: 5 x 10 @ SW
Talk about a complete 180 degree difference in the quality of this session vs. my last one.
Bench: 350 x 7 …left a good rep or two in the tank Buffalo bar Bench: 3 x 5 @ 260… really looooong pauses on some of the reps Inverted rows: 50 total Incline db press: a bunch tate presses: a bunch also Bent over flyes: also a bunch Bench sit ups: 5 x 10 @ SW
Slight tweak in form is agreeing with me… already noticing a slight improvement. But it will take awhile until it becomes second nature.
On a bad note… my session took forever due to heat and having to pace myself.
Box squats: ( soft touch) 330 x 5… yeah didnt push it could have done another 5 or more easily
3 x 5 @ 260
Step ups: 3 x 10 @ SW Goodmornings : 5 x 10 @ SW Standing Cable crunches: 5 x 10 @ SW Band abductions : 5 x 20 ( suggested buy a Physical therapist I know)
Well got the box height correct… just have to get reprogrammed on hitting the breaks sooner so I dont slam into the box.
All in all squats were easy and no complaints from the right hip. Also notice that my form is off and not because of the box.
