Warm up - going to focus more on activation for a while and see how that goes. This looks like a lot but probs only took 20 minutes at most
1. Kneeling hip flexor stretch x 30"
2a. Reverse hyper 2x12
2b. Dead bugs 2x12
3. Side lying hip abduction 2x12
4. Lying hip thrust 2x12
5. 90 degree kneeling hip rocks x 20
6. Hip airplane x 10
7. Goblet squat 2x10
Main workout
1. Medium box squat w/Mastodon squat bar
25x5, 65x1, 105x1, 125x1, 145x1 - dunno what happened here but I felt really off balance and light headed and almost missed the 145 on the way up so called it there (my PR is 205 on this). Emma worked up to her opener of 155
2. Sumo deadlift + quadded mini bands
60x1, 100x1x6 - surprisingly these felt really good lol. I've switched back to hook grip to see if I can get my left shoulder/lat working properly again (managed to back trace my issues with this to switching from hook to mixed grip when I was in America in 2013)
3. Death marches on belt squat w/Bulgarian bag 2x5'00"
4. KB shrugs 3x25
5. Back raises w/Bulgarian bag(s) 3 sets
6. Side bends 3x15
Monday - max effort bench @ PTC Rowville
My shoulder is pretty sore still so didn't do too much, Emma worked up to her bench opener of 102.5kg
Wednesday - dynamic effort lower
Warm up
1a. Reverse hyper 2x15
1b. Dead bug 2x12
2. Standing band abduction 2x12
3. Glute bridge 2x12
4. Kneeling hip side to sides 2x20
5. Hip airplane 2x10
6. Goblet squat 2x10
Main workout
1. Medium box squat w/bow bar + 2 chains
25x5, 65x2, 115x2x10
2. No-no-no squats
25x10, 45x10, 65x10, 85x10 (managed to get through with no cramping)
3a. Band GHR x 4 sets
3b. Toes elevated DB RDL x 4 sets
4. Kneeling squats against band x 4 sets
5. SSB seated good morning x 4 sets
Friday - dynamic effort upper
Got about 3 sets into my speed bench sets and pulled the pin due to my shoulder
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