Comments: Just been on a 3-week layoff from traveling for the holidays. Prior to that, I was lifting for ~2 months after having a 5-week groin injury. So taking it easy at first and ramping back up steadily while still trying to get quality work in. Today actually felt surprisingly good- morning workout and no food. Weight 210.
Last edited by Ownster8932; 01-03-2017 at 07:46 PM.
Elliptical:
20 mins- first 6 warm up, then 5 sprints of 10 secs over 10 mins, 4-min cooldown
Comments: Felt pretty good. Definitely lost a lot of strength. Drop sets felt really easy, so I will add some volume over time if it continues to feel easy.
Weight: 215
Comments: Tweaked lower back on that last HS on pause squats. Not sure what happened; might have relax or something as it did feel like my lower back folded a bit. Seemed fine, but I can feel it some for sure. Will try to do some yoga and see how it feels. Weight 213.
Lower Body- 01/11/2017 Back Squat:
45x5
95x5
5x5 @ 135
Clean DL:
135x3
185x3
205x3
225x3
245x3
265x3
Tall Clean:
3x3 @ 65, 75, 85
Jump Squat:
3x3 @ 45
Kneeling Jump + Broad Jump:
3x 3+3 (7'6-7'11)
OH Ankle Bounce:
2x10 @ 25-lb plate
DB Step Up:
3x5 @ 15s
Comments: Lower back felt good. Everything felt pretty good in general. I decided to take it back to the basics with squats and go with a basic 5x5 for a while. Weight 213.
Last edited by Ownster8932; 01-12-2017 at 08:17 PM.
Comments: Felt pretty good today. Going to make an effort to work on dead-hang chin ups and add more band pull aparts into my training. Listening to a DeFranco podcast, he recommended doing 2.5 times your max number of chin ups throughout every workout (can be 1, 2, 3, whatever at a time or whenever in the workout). So I did the extra 20 (8 * 2.5) throughout in sets of two. Weight 211. Workout felt pretty good all around.
Comments: Lower back is feeling a bit better. BPA and chin ups were done throughout the rest of the exercises. Everything felt pretty good. Weight 211.
Comments: Didn't feel very explosive today. Will see how I feel next LB day, but might just make it a lifting day with no jumps. I didn't feel bad, just felt like my jumps were sluggish. It was my first day using the track waffles for everything after the 'Back Squat Jump.' I did get one really good broad jump in at over 8' (guessing it was about 8'3"). Weight 212.
Last edited by Ownster8932; 01-17-2017 at 06:53 AM.
Comments: Lower back is feeling a lot better. Went to see the chiro on Wednesday after gym, been taking it easy since. Will probably wait until Monday to start legs back up. Today's workout went pretty well. Weight 211.
Stop & Go Deceleration Farmer's Walks:
25s x 10 x 12 yards
30s x 8 x 12 yards
35s x 6 x 12 yards
40s x 4 x 12 yards
45s x 4 x 12 yards
Comments: Thoroughly warmed up and gradually worked in BB squats to see how the lower back would do and it was fine. So good workout overall and looks like back to normal. Weight 215.
DB Farmer's Walk:
72' walk in succession:
20s
25s
30s
35s
40s
45s
50s
55s
60s
Bulgarian Split Squats:
3x5
Band Pull Aparts:
10x10
Comments: Tweaked lower back again from BJJ/wrestling the day before, but I spent a bunch of time loosening up/mobility and made it through the workout. Just using the Bulgarian SS for stretching out really. Weight 215
Last edited by Ownster8932; 01-28-2017 at 11:58 AM.
DB Iso Curls/Weighted Decline Situps:
3x10 @ 20s
3x10 @ 25-lb plate
Tricep Pushdown:
3x10 @ 80
Cardio:
1-mile Farmer's Walk @ 3.5 mph with 10-lb DBs in each hand
Comments: Workout went ok, but didn't feel quite as strong as usual. Might be from muay thai last night. Was never in danger of failing a set, but wasn't as easy as it should have been. 1-mile FW are a new experiment- I was never in danger of dropping the DBs, but they weren't super heavy. Mostly feel it in forearms and scapula (I made sure to keep great posture). Weight 213.
Cable Chest Flies/Weighted Leg Lifts:
3x10 @ 40
3x15 @ 5-lb DB
Cable Lat Raise/Leg Kicks:
3x15
3x25
Comments: Everything went fine, but my left shoulder wasn't feeling right when I went to grab heavier DBs for incline, so I grabbed 25s because they were light and I thought it my help stretch a bit. Cable lat raises didn't bother my shoulder at all or anything else. Weight 214.
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