July 8, 2019

Daily score: 8

Workout:

A. 20 min ankle rehab work from the videos I sent you

done, 20 reps per exercise x3 rounds

B1. Back squat; 7 sets of 3 @80+% 1rm; rest 2 min

155x3
155x2
135x3x5

B2. Bench press; 7 sets of 7 @moderate load; rest 2 min

95
100
100
95
95
95
95

C1. Clean grip RDL; 6-8x4; rest 2 min

125x8
125x8
135x8
145x8

C2. Strict press; 6, 6, 4, 4; rest 2 min

75
75
85
80

D1. Single leg RDL; 6-8x2; rest 1 min

with 25# DB x8/side x2

D2. DB in place lunges; 20 reps x2; rest 1 min

2 25# DBs x20 x2

D3. Single leg hip thrust isometric; 20 seconds x2/side; rest 1 min


Ankle work went well and the good news is it's not worse the next day!  The funny thing about yesterday is that I really felt so much better and energized for this workout going into the gym.  I've had a lot of anxiety lately and some emotional stress but finally was feeling like I shook it yesterday evening.  However, I was crushed squatting 155.  Admittedly, I had not had much to eat all day due to a busy shift and not wanting to eat a ton before working out I just had a small snack.  But I also feel like in the realm of moving weight on a barbell my numbers have gone down as my bike fitness has gone up.  I'm pretty sure my 1RM of 190/195 for a back squat would not be possible currently.  The second set at 155, the second rep just felt crushing so I didn't risk a third.  135 felt like 80%.  The strict press by 4 at 85 was a little pinchy on my right shoulder so I backed off.  Everything else felt great.  I was surprised at the difficulty of an isometric hold at the top of a single leg hip thrust.  Pretty cool.  Thanks!