Daily score: 7
Workout:
A. Front squat; 3, 3, 2, 2; rest 2 min
115,125,140,140
B. Back squat @2020; 10 reps x5; rest 75 sec (increase load from last week)
95x10x5
C. Clean grip deadlift; 3 reps on the min for 10 min @moderate load
165
D1. Barbell step ups; 20 alt'ing reps x3; rest 2 min
55x20
45x20x2
D2. Seated sumo good mornings; 10 reps x3; rest 2 min
45x10x3
E. Barbell hip thrusts; 12-15x3; rest 2 min
95x12
95x13x2
+
mobility work 15-20 min
Done
Front squat x2 at 140 was nearly a 2 rep max. I was intimidated by the back squats from the moment I read it. I did not wear my belt and am proud of grinding it out. That tempo without pausing is a challenge for sure. DL's went well...I did feel what I can only describe as maybe 'laxity' in my sacrum afterwords. Maybe I am just too in tune with the area. Step ups at 55 required the second foot to catch up and help extend at the top of the box. At 45 I could extend the single leg/hip on it's own. Seated sumo gm's- something tiny and around the lateral glute/hip socket pulls and the hip pinches. Sitting like this it is not painful just 'hot' kinda or clicky. It almost feels like a near cramp in some small muscle in there. Everything else went well. Thanks!
Tuesday, February 28, 2017
February 27, 2017
Daily score: 7
Workout:
A. Side plank press ups; 10 reps x4/side; rest 30 sec
10/side x 4
B. Bent knee hollow body rock; 30 seconds x5; rest 30 sec
30x5
C. Tuck ups; 20 reps x3; rest 2 min
20x3
D. Parallete shoot throughs; 12 reps x6; rest 1 min
12x6
E. DB side bends; 12-15x3/side; rest 1 min
40x15
40x15
45x15
+
Row 5k for time
22:42
Parallete shoot throughs were the hardest of the core work. Rep 11 and 12 were shaky for each set. The row felt like forever and my glutes and low back burned a bit. Thanks!
Workout:
A. Side plank press ups; 10 reps x4/side; rest 30 sec
10/side x 4
B. Bent knee hollow body rock; 30 seconds x5; rest 30 sec
30x5
C. Tuck ups; 20 reps x3; rest 2 min
20x3
D. Parallete shoot throughs; 12 reps x6; rest 1 min
12x6
E. DB side bends; 12-15x3/side; rest 1 min
40x15
40x15
45x15
+
Row 5k for time
22:42
Parallete shoot throughs were the hardest of the core work. Rep 11 and 12 were shaky for each set. The row felt like forever and my glutes and low back burned a bit. Thanks!
Saturday, February 25, 2017
February 25, 2017
Daily score: 7 (sore abs)
Workout:
A. Front squat; 6, 6, 6 rest 2 min
95, 105, 110
B. 1 1/4 Back squat; 10 reps x4; rest 2 min
65x10x4
C. Sumo deadlift; 10 reps x4; rest 2 min
85, 95, 95, 95
+
20 min amrap:
20 alt'ing BB russian step ups 45# 20"
20 Split stance single arm KBS (10 per side)
45 seconds accumulated hollow body hold
4 rounds + 20 + 20 + 8 seconds (20# kb, 45 sec hold 1st round then 30/15, 45, 45, 8)
+
E. KB windmills; 5 slow controlled reps x4/side; rest 1 min bw sides
5/side x 4
+
mobility work 15-20 min
Done
Feeling good today other than sore abs, especially along my sides. This is awesome though because even after workouts I think are going to make my abs sore they often are not that bad...so I know this time I really did something or actually used them :). The 1 1/4 back squats kicked my ass. Seriously. Each set the last 5 were a real struggle to keep good form and not tip forward. I wanted to take weight of the bar but didn't. I went on the lighter side on the sumo dl's since this has always been a delicate position for my right hip/butt. I added the video to be sure there weren't any gaping flaws in my positioning. The right hip does kinda 'pinch' and it feels deep in the joint. The right hami/butt seem to 'catch' a little bit too throughout the movement especially compared to the left side that feels smooth and strong. Nothing 'hurt' per say, I just wanted to try and explain what I feel in that position. The amrap was tough, mostly because of the step ups. I was pretty satisfied with how I managed my breath and held the hb holds for long sets...and you know what- I just now realized that I did 'bent knee hb holds' not regular ones! Oops...that would have been harder lol. Windmills were a great stretch. Mobility went well...my right glutes had balled up at some point and I think the mobility stuff saved me some issues tomorrow. Thanks!
Workout:
A. Front squat; 6, 6, 6 rest 2 min
95, 105, 110
B. 1 1/4 Back squat; 10 reps x4; rest 2 min
65x10x4
C. Sumo deadlift; 10 reps x4; rest 2 min
85, 95, 95, 95
+
20 min amrap:
20 alt'ing BB russian step ups 45# 20"
20 Split stance single arm KBS (10 per side)
45 seconds accumulated hollow body hold
4 rounds + 20 + 20 + 8 seconds (20# kb, 45 sec hold 1st round then 30/15, 45, 45, 8)
+
E. KB windmills; 5 slow controlled reps x4/side; rest 1 min bw sides
5/side x 4
+
mobility work 15-20 min
Done
Feeling good today other than sore abs, especially along my sides. This is awesome though because even after workouts I think are going to make my abs sore they often are not that bad...so I know this time I really did something or actually used them :). The 1 1/4 back squats kicked my ass. Seriously. Each set the last 5 were a real struggle to keep good form and not tip forward. I wanted to take weight of the bar but didn't. I went on the lighter side on the sumo dl's since this has always been a delicate position for my right hip/butt. I added the video to be sure there weren't any gaping flaws in my positioning. The right hip does kinda 'pinch' and it feels deep in the joint. The right hami/butt seem to 'catch' a little bit too throughout the movement especially compared to the left side that feels smooth and strong. Nothing 'hurt' per say, I just wanted to try and explain what I feel in that position. The amrap was tough, mostly because of the step ups. I was pretty satisfied with how I managed my breath and held the hb holds for long sets...and you know what- I just now realized that I did 'bent knee hb holds' not regular ones! Oops...that would have been harder lol. Windmills were a great stretch. Mobility went well...my right glutes had balled up at some point and I think the mobility stuff saved me some issues tomorrow. Thanks!
February 24, 2017
Daily score: 7
Workout:
For time:
row 500m
20 burpees
3:38 (row 1:49)
+
A. Side plank press ups; 10 reps x4/side; rest 1 min bw sides
10x4/side
B1. Tuck ups; 20 reps x4; rest 1min
20x4
B2. DB side bends; 12-15x4; rest 1 min
40x15x4
C. Seated pike lifts; 20 reps x4; rest 1 min
20x4
D. Bent knee L sit hold; accumulate 3 min not for time
9 sets of 20 seconds
Oh wow did the row/burpees hurt. That was one second off my pr row I believe. I toltally got Fran lung after and felt it most of the day. The air in the garage was pretty cold this morning too. Maybe didn't help that I did this kinda shortly after eating eggs and bacon but I did even feel kinda 'urpy' after. It took me 10 minutes to be ready to move on the the planks. Tuck ups were hard for me today...the last set I had to break into 16/4. L-sits- I focused on calm breathing and trying to brace the belly while breathing too. I am not great at that. But I did manage to stay calm and each 20 second set was pretty similar...I would start to lose the lumbar curve to an arch around the 15 second mark. Writing this the morning after and my abs are pretty sore today. Very satisfying. Not terrible sore but I definitely can feel it throughout. Thanks!
Workout:
For time:
row 500m
20 burpees
3:38 (row 1:49)
+
A. Side plank press ups; 10 reps x4/side; rest 1 min bw sides
10x4/side
B1. Tuck ups; 20 reps x4; rest 1min
20x4
B2. DB side bends; 12-15x4; rest 1 min
40x15x4
C. Seated pike lifts; 20 reps x4; rest 1 min
20x4
D. Bent knee L sit hold; accumulate 3 min not for time
9 sets of 20 seconds
Oh wow did the row/burpees hurt. That was one second off my pr row I believe. I toltally got Fran lung after and felt it most of the day. The air in the garage was pretty cold this morning too. Maybe didn't help that I did this kinda shortly after eating eggs and bacon but I did even feel kinda 'urpy' after. It took me 10 minutes to be ready to move on the the planks. Tuck ups were hard for me today...the last set I had to break into 16/4. L-sits- I focused on calm breathing and trying to brace the belly while breathing too. I am not great at that. But I did manage to stay calm and each 20 second set was pretty similar...I would start to lose the lumbar curve to an arch around the 15 second mark. Writing this the morning after and my abs are pretty sore today. Very satisfying. Not terrible sore but I definitely can feel it throughout. Thanks!
Thursday, February 23, 2017
February 22, 2017
Daily score: 7 (quads and inner thighs pretty sore)
Workout:
A. Pike position hspu on box @30x1; amrap unbroken x6; rest 2 min
5, 6, 6, 5, 4.5, 4
B. Strict press; build to a tough set of 5
75
C1. DB flies; 12-15x5; rest 2 min
15x13x3
15x12x2
C2. FLR on rings in full ext rotation; 20 seconds x5; rest 2 min
20x5
D1. Laying DB tricep extensions; 12-15x5; rest 1 min
12x15x2
15x12
12x15x2
D2. Extended ROM bicep curls laying on bench; 12-15x5; rest 1 min
10x12
10x15x2
10x13
10x12
E1. Band resisted deadbugs; 20 alt'ing reps x5; rest 1min
E2. Band resisted bird dogs; 10 reps x5/side; rest 1 min
E3. Bent knee hollow body hold; 30 seconds x5; rest 1 min
Done x 5
Workout:
A. Pike position hspu on box @30x1; amrap unbroken x6; rest 2 min
5, 6, 6, 5, 4.5, 4
B. Strict press; build to a tough set of 5
75
C1. DB flies; 12-15x5; rest 2 min
15x13x3
15x12x2
C2. FLR on rings in full ext rotation; 20 seconds x5; rest 2 min
20x5
D1. Laying DB tricep extensions; 12-15x5; rest 1 min
12x15x2
15x12
12x15x2
D2. Extended ROM bicep curls laying on bench; 12-15x5; rest 1 min
10x12
10x15x2
10x13
10x12
E1. Band resisted deadbugs; 20 alt'ing reps x5; rest 1min
E2. Band resisted bird dogs; 10 reps x5/side; rest 1 min
E3. Bent knee hollow body hold; 30 seconds x5; rest 1 min
Done x 5
HSPUs felt strong this week. Really not much to say about any of this other than I thoroughly enjoyed it! I added the video just to be sure those looked right. Tomorrow I will rest and getting a massage on friday...legs are at least starting to feel functional again. Thanks!
Wednesday, February 22, 2017
February 21, 2017
Daily score: 7 (was super excited to get this time to myself and get to move to relieve the soreness)
Workout:
A. OHS; 5x5; rest 2 min
65, 70, 75, 80, 85
B. HAng squat clean; 3 reps on the min for 5 min @moderate effort,
work on tension and landing position
85x3x5
C. Back squat; build to a 10 rep max @20x2
75
D. KB snatch; 10 reps x3/side; rest 1min
20#x10/side
26x10/side
26x10/side
E. DB lateral step ups; 10 reps x4/side; rest 1 min bw sides
15#x10
10#x10x3
F1. Single leg semi straight leg hip extension isometric; 20 seconds
x4; rest 40 sec
20 x 4
F2. Sissy squats; 3 slow controlled reps x4; rest 1 min
3x4
F3. Sumo stance good mornings @2011; 10 reps x4; rest 2 min
15x10
35x10x3
I went as light as reasonable. The only thing that seemed nearly impossible were the back squats! I guess my quads were more sore/tight than I had thought. I did one set of 10 at just 65# and that was okay but at 75 I was starting to slow coming up and my chest was falling forward so I called it good. The DB lateral step ups are hard! In a satisfying way. I had to swing myself up a bit with the two 15# DB's, 10#'s was much better. The hip extension isometrics were the hardest part of the day! My hami's would just ball up right after the 20 seconds, I stretched immediately to prevent a cramp. I went light on the sumo good mornings. Doing these in the sumo stance is way more challenging for me than a regular stance. It's my right hip/butt where the hami inserts that has always been messed up and I have to stretch it slowly. It just doesn't track as smoothly on that side. I definitely feel way better today (morning after this workout), soreness is much improved. Thanks!
Workout:
A. OHS; 5x5; rest 2 min
65, 70, 75, 80, 85
B. HAng squat clean; 3 reps on the min for 5 min @moderate effort,
work on tension and landing position
85x3x5
C. Back squat; build to a 10 rep max @20x2
75
D. KB snatch; 10 reps x3/side; rest 1min
20#x10/side
26x10/side
26x10/side
E. DB lateral step ups; 10 reps x4/side; rest 1 min bw sides
15#x10
10#x10x3
F1. Single leg semi straight leg hip extension isometric; 20 seconds
x4; rest 40 sec
20 x 4
F2. Sissy squats; 3 slow controlled reps x4; rest 1 min
3x4
F3. Sumo stance good mornings @2011; 10 reps x4; rest 2 min
15x10
35x10x3
I went as light as reasonable. The only thing that seemed nearly impossible were the back squats! I guess my quads were more sore/tight than I had thought. I did one set of 10 at just 65# and that was okay but at 75 I was starting to slow coming up and my chest was falling forward so I called it good. The DB lateral step ups are hard! In a satisfying way. I had to swing myself up a bit with the two 15# DB's, 10#'s was much better. The hip extension isometrics were the hardest part of the day! My hami's would just ball up right after the 20 seconds, I stretched immediately to prevent a cramp. I went light on the sumo good mornings. Doing these in the sumo stance is way more challenging for me than a regular stance. It's my right hip/butt where the hami inserts that has always been messed up and I have to stretch it slowly. It just doesn't track as smoothly on that side. I definitely feel way better today (morning after this workout), soreness is much improved. Thanks!
Tuesday, February 21, 2017
February 20, 2017
Daily score: 5 (so so so sore)
Workout:
A. Hollow body position strict pull ups; accumulate 40 reps not for time
Done
B. False grip ring rows; 10 reps x5; rest 90 sec
10x5
C. Hinge rows; 10 reps x5; rest 2 min
10x5
D. Bent over barbell rows; 12-15x5; rest 2 min
65x12
65x12
55x13
55x12
45x15
E1. Band external rotations; 12-15x5; rest 1 min
15x5
E2. Band face pulls; 15-20x5; rest 1 min
20x5
E3. Seated single arm band lat pull downs; 15 reps x5; rest 1 min
15x5
E4. Tuck front lever hold; 20 seconds x5; rest 1 min
10 seconds hanging
20 seconds x 4 of the modification I did on the ground in the video
E5. Elbow side plank powell raises; 12-15x5; rest 3 min
5#x15
5x15
5x15
5x12
5x12
Workout:
A. Hollow body position strict pull ups; accumulate 40 reps not for time
Done
B. False grip ring rows; 10 reps x5; rest 90 sec
10x5
C. Hinge rows; 10 reps x5; rest 2 min
10x5
D. Bent over barbell rows; 12-15x5; rest 2 min
65x12
65x12
55x13
55x12
45x15
E1. Band external rotations; 12-15x5; rest 1 min
15x5
E2. Band face pulls; 15-20x5; rest 1 min
20x5
E3. Seated single arm band lat pull downs; 15 reps x5; rest 1 min
15x5
E4. Tuck front lever hold; 20 seconds x5; rest 1 min
10 seconds hanging
20 seconds x 4 of the modification I did on the ground in the video
E5. Elbow side plank powell raises; 12-15x5; rest 3 min
5#x15
5x15
5x15
5x12
5x12
Pull ups took awhile...I could only do doubles for the first 10. It's all about being able to pull from the dead hang in a hollow body, those first two inches are what I struggle with. Then I can keep the hollow body throughout the rest and the eccentric. Ring rows good. Hinge rows fun again but tough. I did three sets of 6/4, then two of 4/3/3. Strange though that as these get hard it makes me nearly pee! Like during double unders! Crazy. Barbell rows fatigued quick. 'E' series took a ton of focus and time. I simply could not do the hanging tuck front lever. I don't know if it was because my legs and core are sooooo sore and I couldn't curl up well or what. So I did the mod in the video...looks like my arms are bent but to me they were locked out and I was pressing down with my lats into the bar. It was still hard and I was shaky by 20 seconds. My legs are super sore, I think glutes are the worst. But at least it's all bilateral and pretty evenly distributed. My sweet dog is sick again too so I am a tad stressed about that but I think I am keeping it under control. He is having an ultrasound today and hopefully it will give us some good info. I'm so sore I'm a little concerned about how tonights workout will go but I think it will probably be good to move. Thanks!
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