Monday, 25 February
Weighed in at 222.2.
Real cunt of a day today. I was raring to go last night but woke up badly with a stiff/sore lower back and knew it wasn’t going to be a great day.
However, it was dreadful. Each time I set up for deadlifts I got this searing pain from the bottom of my glutes down my IT band. The 100kg warmup felt heavy, the 120kg first set was pretty painful, the second 130kg set was very painful and the third (ended up being final) 140kg set was fucking horrific.
Working through pain is not a skill that I’ve really developed yet, so my final set of deadlifts was very rest-paused given that every pull and eccentric hurt. I even did some foam rolling and lacrosse ball stuff out of sheer desperation, which actually may have helped.
I think it was a combination of three things:
I warmed up a little differently and probably didn’t limber up my lower body as much as I needed to.
I did (admittedly light) farmer’s walks before deadlifts which might have been a bit much for my hips.
I am just generally tightened up and fucked after a week of laziness.
So I guess that next week I’ll put farmer’s last and general conditioning first, plus do my usual Agile 8/Flexible Five warmup and glute drills.
It’s not an actual injury because it doesn’t hurt now at all but fuck me that was not fun. I’ll keep things limber-er and hopefully squats/next week’s deads go fine.
50ft bear crawl
50ft gator walk
EMOM (10 minutes):
50ft farmer’s walks as fast as possible w/45kg each hand
First round was tough, again I didn’t warm up fully, but rest were easy. Going to throw in some pre-walk burpees next time and do this at the end rather then start.
Main Giant Set
8x good mornings w/bands*
12x V sit-ups
30s Airdyne sprint
*Bands added ~25-30kg. Worked up to having 55kg on the bar. Last set of these was also killing my glutes.
Had to call it here. Annoyed at myself in retrospect. Will just hit 150x8 next week to make up for it.
Anyway, this all took so long that I didn’t have time for much else - first day back at work today so couldn’t really be late. Infuriating start to the new training block. Probably just need to nut up.