Normally DL day, but hamstring is still too beat. So, repeated my last pull-workout.
Again, 3s eccentric. Controlled concentric. Weight-selection:
First workset is defined by the heaviest 6 musterable. Follow with 3 worksets in range 6-10
2 min rest before repeating the exercise with the same arm.
DB Pull-over, 1s pause in bottom position. 12/10/8/15+
6@38+4@34, too heavy…
8@36, suffering some fatigue here.
3 min rest.
Neutral grip lat pull-down 3x8-10, hold peak contraction. 5 partials
Cable Row 3x8-10, hold peak contraction
Cable upright row with trap squeeze 2x8-10
Plate raises 2xAMRAP
AMRAP at this point was like… 2 reps.
The day is still ongoing.
There’s no reason for worry there. My scapula is moving nicely, there’s no pronounced weakness of any sort. Part of my rhomboid seems overly exerted, and I’ll be doing cable rows lying down on my back. Kind of like a reverse cable cross-over, 3x15-20, stopping the motion at the range of motion at which I feel it aggrevating the “injury”.
Do a little less locking off with bent arms for a while during bouldering sessions.
Forgot to ask if I can resume barbell benching so I just texted him.
Had a small “lock” in my vertabrae but one that I myself had missed.
- Continue working on activating my upperback with superman exercises.
- Continue with cat/cows.
- Continue with doing what’s essentially best described as a seated unloaded upperback good morning 3x10 every day.
- Continue with T-spine rotations,
- T-spine extension stretch
Alternate the above with prayer stretch, a few times every day.
Also, make my abs strong as hell. Don’t do any frankenstein squats or zercher squats for a while.
Prescription: Askling’s L-protocol http://www.rcsi.ie/files/facultyofsportsexercise/20140318032443_Br%20J%20Sports%20Med-2013-Askling-9.pdf @danteism you might be interested in that.
TL;DR: Leg extensions, Divers, Heel glides.
Okayed to do squats on Sunday
Okayed to do trap-bar deadlifts on Wednesday.
So, I’ll have to adjust my original training plan somewhat. Either,
4x6-8 Back Squat
4x6-8 Paused Front Squat, this coming sunday with a 3s pause during the concentric.
Split Squat as planned
Farmer’s walk as planned
4x6-8 Trap-bar deadlift
4x4-6 Front squats.
or start with the front squat on Sunday’s to activate my core
And, maybe as a consequence I’ll abandon this notion having front squat as my main squat variation.
I’ll just use the following line of reasoning as an excuse,