trained the other day- stiffasfuk
did quite a bit of mobility work to get going
A dead 135x5 225 2x5 315 2x5 365 x3 bleh
B belt squat 50x10 100 7x10
C db RDL 80 4x12
E lilly shrug 60 4x10
F some ab shit
notes
tried pulling - meh - had to use straps over 315-
never had to do that before that hurt my feeling
but thats where Im at right now.
belt squat- took forever to get set up properly
stood on two boxes- used a chain and webbling and a caribiner
these hit the squads pretty hard.
Im just messing around to see what I can do
deads kind of suck balls
not able to use much ( if any) leg drive at all.
trying to sort out two things ok many many things
some kind of consistency
some kind of programming that makes the first thing happen
I agree with the others. You always work your ass off. I know how hard it is sometimes. I was in an accident 15 years ago. I spend three days in a coma. Luckily my physical injuries were not too extreme. Just a few minor issues still today. Keep up the hard work.
did a shit load of mobility activation shit
Iced and stretched out at home
lunges, banded walks - blah blah
456,789 leg swings
A lying ham curl 3 12-15
B squat wut 315 3x5 did a few back off sets
C dead- 135x5 225x5 scrapped
D Bss 28 4x8
E kb 36lb swings 100 broken up
F banded belt march
notes
squats used a belt - for the first time in a long time
deads- not happening- hamstring shut it down
bss kb swings - kept very light just some blood moving
banded walk - really pumped up the glutes
trx 4x10+ face pull x elevated row x elevated pushup
A squat bar many 95-185 10+ 225-315 2x5 225x20
B dimel dead 135 3x20
C1 good girl 4x many
C2 bad girl 4x many
C3 back raise 4x10
notes-
squats felt good
dimels- wiped me out
medley of leg machine stuff-
looking back in time I used to do this before I pulled or squatted
as many as 5x10-20 I think need to figure out how much to do.
I brined a turkey-
salt - sugar-juniper berries- peppercorns - anise - felnel and a bunch of citrus
roasted carrots and parsnips
Roasted brussles
chesnut dressing will post pics.
lower
shit ton of mobility
lunges, dislocates, lunges, scap and hip shit.
TRX 4x10 push up inverted row elevated
A High box squat 135 x many 225 x many 315 x many
B squat 135x5 225 x5 275x5 315x5 335 x3 365 3x1 315 3x5 225 x20
C1 dimel dead 135 3 x 20
C2 db clean and press 40 3 x 10
done
notes
watched some Ed Coan videos at Mark Bells super training
got some great info lit a fire under my ass.
he mentioned a few things about tightening the back-
using all of your back - even your lower lats- this worked for me
all of the walk outs felt light- like they used to
box squat tall box like 18 " or more really got the hips and legs to fire.
squats- a good day- everything felt fast.
it felt good.
good enough to get emotional.
wore a belt squat shoes one knee sleeve and some wrist wraps
I usually dont use much past squat shoes- but preventitive measures are smart
I love those Coan and Bell videos. So glad to read things felt good squatting. I squat to a high box as well and put a belt on after 300 lbs. Preventative measures for my low back and I wouldnât be able to squat otherwise. Hope you have a great Thanksgiving.
Ok here are the pics from thanks thanksgiving.
Brined over two days- air dried out over night - then roasted
Chestnut and sausage stuffing- All kinds of gainz
and some of the sides.
Brussel sprouts with shallots and bacon
sweet potato wedges and some cranberry #gainz#idontplay
A db clean and press 20x15,30x12,40x5,50x5 60 2x5 50 5x5
B1 CSR 3pts 5x10
B2 loaded pushup bw+45 5x10
C pull downs narrow grip 5x10
D cable pullovers 5x10
E1 rolling db tris 40 4x10
E2 machine preacher curls 4x many many
20 min recumbent bike
notes
db clean and press- holy crap fun.
rows, pull downs all good
threw in some arm work - fluff and pump
