April 26, 2016

Daily score: 6 (had to workout in the morning and I never really 'feel it' in the morning)

Workout:

A. Squat clean tech work with barbell working on tension - accumulate
50-100 reps working on catching low with maximal tension

10

B. Front squat; 10 sets of 3 @87% 1rm; rest 3 min (work on bracing and
maximal tension throughout and strengthening bottom position and
stabilizing the back)

143x3x10

C. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
D. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
E. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
F. Supine hip cars; accumulate 2 slow controlled reps per side

Done

Well...apparently my body cannot handle much impact.  Kinda frustrating.  During the first 10 reps of 'A' just dropping into the squat I threw out a rib again.  Not as bad as the time when I was split jerking.  Just one side and feels like just one.  But felt like I got hit in the back and then all the muscles seized up.  I rolled it a bit and let it calm down and warmed up the squats slowly and they didn't seem to bother it at all, so I carried on.  It seems to happen with dynamic things, obviously.  Heavy front squats may have actually helped it go back in a bit.  However, now if I take a deep breath I have some crepitus on that side of my upper back.  Moving on:  squats were heavy and hard. I don't think I could have done that weight if I lost too much tension.  I took some video but I had a hard time telling from the video how I was doing.  Knees came in almost every 3rd rep.  Getting better at the FRC series.  Right hip does click a lot and I had to back off a few degrees to not feel the pinching on that side.  Thanks!