mobility - lunges lots of work on groin- hams etc.
mini step ups , banded TKE dislocates more lunges
weights sets reps
activation crap
Lying ham curls 5x10
face pulls 5x15
pulldowns 5x15
A1 db row 70 4x12
A2 db OH press 1 arm 30 2x12 40 2x12
B squat 2x5 each 65,95,135,185,225,275 315 2x3
C 1 leg db deadlift pairs 25 4x8 35 4x8
D backwards sled drags - 10 yards WUT 7 plates some x some
F 1500m row 732
notes-
going to do some tbt stuff like this
for a few weeks and add more volume when I can.
It all needs work.
moblity
lunge variety pack
banded work TKE quad and ham band work
dislocates and much banded shoulder work
A1 lying ham curl 7x10
A2 trap bar dead
150 x5 240x5 330x5 ( high handles) 420x5 450 x2 490x2 420x5
B1 db row 70 5x10
B2 oh db 1 arm press 40 5x10
C BSS 30 4x8 each
D1 pull thrus 4x20
D2 face pulls 4x20
notes
trap bar- weighs 60lbs- thus the awkward math.
used the high handles at 420 want to do this on the low handles.
upper junk- exactly that safe junk.
BSS- Knee started to cry.
felt ok today
mobility stuffs
lunges band work dislocates shoulder retraction more lunges leg swings TKE etc
A1 db row 80x10 100 4x10
A2 db 1 arm OH press 40x12 50x10 60 2x6
B front squat bar 65 95 135 185 all x5 225 10x3 1 min rest
C1 seated ham curl 5x20
C2 leg extension 5x20
D1 wall handstand push up 5x5
D2 NG pull up 5x6
E1 TRX fall outs 4x12+
E2 banded tricep pushdown 4x 20-30
notes
its raining here which sucks ass
my barometer has been stiff past few days
felt pretty good squats- felt good
leg ext and hams - PT was all about these.
for da pump.
handstand pushups- where hard
thanks
mobility and movements stuffs
lunges crawls more lunges a bunch of shoulder retraction with a band
a bunch of trx shit
A1 lying ham curl 4x10+
A2 trap bar dead 150x10 225x5 3300x5 420x5 470x1 meh
B1 db row 70x10 100 3x10
B2 db oh press singles 40 2x10 50 2x10
C1 z press 96 5x8
C2 pull downs 5x12
D1 Dip bw 4x15
D2 face pulls 4x15
arm junk banded tris - rope curls some x some
tiny db junk some x some
notes
I feel like I skipped leg day
trap bar stuffs knee felt bad
Its been all grindy for lack of a better word
a note on ham curls- PT was an advocate of doing them seated
there is allot of pressure on the (missing) quad when lying down
mobility stuffs lunges lunges leg swings dislocates some yoga shit
thoracic shit
A1 db row 80x10 100 2x10
A2 db oh 1 arm press 30 x12 50 2x10
B dead 135x10 225 2x5 315 3x5
C stiff leg elevated +2" 225 2x12
D single leg ham curl 3x12 each
E1 hand stand wall pushup 5x5
E2 pull down 5x10
F1 ring pushup 5x10+
F2 face pulls 5x10+
notes-
cant push much harder on deads then this.
not capable of any leg drive
just getting a tiny bit of accumulation in
wall pushups - getting easier.
knee felt like dirt.
[quote]bagofbro wrote:
Its not all doom and gloom- Im just over feeling like shit.[/quote]
I suppose the alternative to training would be far worse. The shit you are feeling . . . Will it eventually subside?
[quote]bagofbro wrote:
Its not all doom and gloom- Im just over feeling like shit.[/quote]
I suppose the alternative to training would be far worse. The shit you are feeling . . . Will it eventually subside?[/quote]
ksnap thanks for the good words.
I dont know- I feel like shit.
Im not a good gage - of pain or what is tolerable
Im not sleeping well and have not in a year plus.
just feeling less good then id like.
work and holidays kept me out of the gym
trained today.
I am off of lower body stuff for a while.
rain was killing me- but I did something to my hamstring and have a GIANT bruise
will be getting that checked out.
12.26.15 training
band shoulder junk
other mobility junk
a bunch of DB rows to warm up
40x20 90 2x12
A CSR- 2 pts 3x10 3pts 3x10
B db flat bench 50 x12 70 2x5 95x5 3 70x6
C db row 100 4x10
D OH press singles 40 x10 50 3x10
E dip 5x15
F face pulls 5x many
done.
notes- just the basics.
just some upper pairs.
CSR =chest supported row.