Not the heaviest stuff in the world. Trying to break a sweat and get a pump. This next week is a deload, and I’m hoping to come back with two good pecs and hamstrings. So I will be doing some pump style workouts and some light squats, bench presses, and deadlifts.
Warmup (Hamstring/Low Back/IT - Band Traction/Stretching)
5-10 min
Rear Delt Flyes 3x15
Wide Grip Pulldown 3x12
DB Shrug 3x15
Cable Hammer Curl 3x15
DB Front/Side Raise 1x25/25
Easy the load day. Even with this very light weight, I can still feel a little something going on with my left pec. It’s a little demoralizing, but what else can I do?
Warmup
Stretching/Band Traction (Low Back/Hamstrings/IT Band) 10-15 min
So frustrating but I pulled something in my groin on the 5th squat rep. My body is just falling apart. 3 weeks ago everything was so good and now it’s all gone to chit. So that’s one bad hamstring, one bad pec, and a bad groin. WTF? And the fact that I do so much stretching for low back/hamstrings/IT Band makes it even more baffling.
Thursday
Warmup
Stretching 10+ min
Side Raise 3x12
Pull Apart 3x15
This was the first time I've been able to do a real session in almost a month since I hurt my hamstring and groin, so the weights are a little lighter than I would do, even for a speed workout. But it still felt good to get something accomplished.
10x2 Box Squat with 170 + 40 lb band tension
10x1 Sumo Deadlift 245 straight weight
Short rest between all sets.
I'll post up some max effort work next week if I can manage it, which I think I can now.
I was still worried about the pec so I used my slingshot.
I worked up to 305 for a very easy single, and I go out while I was still ahead. Maybe next week, I'll be able to push a little harder without a slingshot on.
I flipped the rack the first time I walked out all of that band tension. I managed not to kill myself, weighted down the legs, and went on about business.
SSB Box Squat +150 lb band tension (I actually measured the tension using a scale)
45x2
45x2
90x2
170x1
225x1
271x1
301x1
323x1
334x1
SSB Good Mornings
171x5
221x5
246x5
323 lb bar weight + 150 lb band tension
334 lb bar weight + 150 band tension
Last edited by DrewDarden; 06-24-2020 at 08:15 PM.
I'll take that on this particular movement. With the problems I've had 2ith my pec, this felt like a win.
JM Press 5x10 @ Football Bar + 60 lb chain
Bench Row 5x10 @ Football Bar + 2x Green Rogue Bands
Seated Military Pin Press 5x10 @ 95 lb using Football Bar
Very short rest between assistance sets, like 10-15 seconds.
I can't seem to stop getting hurt. I'm a mess. My groin and both pecs are not right. I'm going to lower my weights on everything to something painfully low and just work my way back up. Yesterday after I felt some straining in my pecs, I widened my grip out and for some crazy fuking reason, I was able to complete my sets with minimal pain. I've been bringing my grip WAY in trying to solve the problem, which wasn't working. Anyway, I'm going to start dong my benches with a wide grip and work my way up. We'll see what happens I guess.
Yesterday -
Bench Press
220x3 (had a deep strain in my right pec [already had it in my left] this time so I racked it)
220x6 widened grip way out
220x8 widened grip to widest allowed
Pecs still holding up with the wider grip. Overall I'm feeling good and we're 3 weeks deep into a training cycle. I'm excited to see what happens over the next couple of months. I've signed up for two meets so far this year that have been cancelled. But that's for the best anyway, because I kept getting hurt, probably because I was trying to progress too fast. I've dialed back the poundages and now I have momentum going forward.
I'm signed up for a meet October 24th and a meet December 5th. So we just started Week 3 of 15 for Oct 24.
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