December 18, 2009
Dead Lift
walk 4 minutes
stretching
Dead Lift:
2x8 @ 135
1x5 @ 225
1x3 @ 275
1x5 @ 340
1x3 @ 385
1x3 @ 435
Glutes (on multi-hip)
3x10 @ 150
Abs (body weight, decline bench)
1x12
1x10
1x8
DONE
My back was so dang tight I was walking around like I thought I was God's gift or something. I'm working with my future-PT friend again to see if we can resolve this. I'm thinking of dropping the 5/3/1 for squat and dead lift (while continuing to use it for bench press) and just doing heavy singles.
I was thinking today that I want to hit up the next two meets in the area; the Capitol City Clash in Lincoln, NE on January 23 and the Kansas Heavy Metal Open in Hoisington, KS on March 6.
I plan to do bench press only at the NE meet and do a full meet at the KS one.
We'll see...
Mens Sana in Corpore Sano
12/18/09
December 17, 2009
No squat this week. This is partly because of my psoas issue and partly because of finals. No excuse is a good one, but at least this is an explanation.
Got the massage done Tuesday night and I'm feeling pretty good. Not 100%, but I should be so after another treatment or two. The therapist is coming back in about a month, so I'm definitely looking forward to it.
Anyway, today:
Bench Press:
1x15 @ bar
3x8 @ 135
1x5 @ 210
1x3 @ 235
1x8 @ 265
(335 est. 1 RM... YES!)
Lat Pulldowns:
3x8
CSR:
2x10
1x6
Face Pulls:
2x10
1x8
Felt good... traps will be sore from the face pulls even though they were light. I've never done these before, but I hope they keep my scapulae tracking right.
Mens Sana in Corpore Sano
No squat this week. This is partly because of my psoas issue and partly because of finals. No excuse is a good one, but at least this is an explanation.
Got the massage done Tuesday night and I'm feeling pretty good. Not 100%, but I should be so after another treatment or two. The therapist is coming back in about a month, so I'm definitely looking forward to it.
Anyway, today:
Bench Press:
1x15 @ bar
3x8 @ 135
1x5 @ 210
1x3 @ 235
1x8 @ 265
(335 est. 1 RM... YES!)
Lat Pulldowns:
3x8
CSR:
2x10
1x6
Face Pulls:
2x10
1x8
Felt good... traps will be sore from the face pulls even though they were light. I've never done these before, but I hope they keep my scapulae tracking right.
Mens Sana in Corpore Sano
12/13/09
December 9,2009
Bench Press
Bar x10
135 x6
185 x3
225 x3
250 x8
(316.67 est 1RM)
CSR
2x10
2x8
Lat Pulldowns
2x10
2x8
Felt darn good today. Little pins and needles in the left pec, but other than that, no problem.
December 11,2009
No training today. Too busy studying and had a tight muscle in the right iliopsoas region.
I'm not sure what my training will look like in the next week. Finals loom large on the horizon and that hip flexor or ab muscle or whatever it is is just getting worse. I'll just have to see, but I want to be smart. Another student's wife (a massage therapist) may be able to fix the issue near the end of finals week.
Hoping...
Mens Sana in Corpore Sano
Bench Press
Bar x10
135 x6
185 x3
225 x3
250 x8
(316.67 est 1RM)
CSR
2x10
2x8
Lat Pulldowns
2x10
2x8
Felt darn good today. Little pins and needles in the left pec, but other than that, no problem.
December 11,2009
No training today. Too busy studying and had a tight muscle in the right iliopsoas region.
I'm not sure what my training will look like in the next week. Finals loom large on the horizon and that hip flexor or ab muscle or whatever it is is just getting worse. I'll just have to see, but I want to be smart. Another student's wife (a massage therapist) may be able to fix the issue near the end of finals week.
Hoping...
Mens Sana in Corpore Sano
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