May 4, 2018

Daily score: 6 (soreness/stiffness)

Workout:

A. Squat clean and jerk wave; 1 rep @75/85/90+% x3; rest 90 sec bw
reps (increase the weight on each single from one wave to the next and
try to hit your biggest lift on last - it is 9 total reps)


115,120,125,120,130,140,125,135,145

B. Deadlift; build to a tough single


265

C. Deadlift @80% of B - 1 set amrap (-2) unbroken * taken to technical failure


6 reps at 215

D. Front rack reverse lunges; 20 reps x3; rest 2 min


105x20x3

+
mobility work 20-30 min

Done 

Enjoyed the clean and jerk wave.  I can see I am not getting full extension in this lift either and will work on it.  I feel like my tension is improving though.  All the jerks felt easy expect the last one which is why I was smiling, it surprised me.  I wanted to PR my deadlift today, or figured I could since my last PR was 275 and in 2015.  But I did weigh 20 more pounds then.  I also think having had the back injury/pain is a part of my body’s consciousness now.  I wouldn’t say ‘i’m afraid’ to deadlift or squat heavy or ‘afraid’ of hurting my back again, because i’m not.  I feel great and ready to be aggressive.  But I think my body still has the memory based on how I feel it react sometimes.  Anyhow, 265 felt heavy and I stopped there because it was where I started to lose my good mechanics.  215x6 was heavy too!  I think all those reps were pretty clean though.  Lunges were cardio :) and hard on my mountain bike tired legs.  My left quad has a small tweak I think from being my front leg on all the downhill.  Just needs some rest and rolling.  I added the video of how back my hip external rotation was today during mobility.  Both sides but the right was real bad.  It moved some after a few rounds, the left side opened up a lot.  Sorry for the long video, it’s easier than figuring out how to post pics here.  I work tonight and wanted to workout today because I’m home and love working out and figured better to do some heavy lifting BEFORE rather than AFTER being up all night.  But- tomorrow, i’m really gonna take a recovery day.  I need it.  Thanks!